Tip: Fire Up Your Glutes With This Exercise
Tip: Fire Up Your Glutes With This Exercise
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<h2 class="article-detail">This is like a concentration curl for your butt. Here's how to do it.</h2>
<div class="article-detail-byline"><span class="byline">by <a href="https://www.t-nation.com/all-articles/authors/joel-sanders">Joel Sanders</a> |</span> <span class="timeStamp3">Yesterday</span></div>
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<div class="articleLeadImage"><img alt="Glute-bridge" src="https://www.t-nation.com/system/publishing/articles/10003071/original/Glute-Bridge.jpg?1444167443"/>;
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<p>Place a foam roller under one leg. The closer you place it to your knee, the easier it becomes. Placing it closer to the foot lengthens the leaver and makes it tougher. Using the foam roller puts you in a fail-proof position that forces glute recruitment and takes out most of the hamstring work.</p>
<p>Before bridging, drive the leg straight as an arrow, squeezing your quad while dorsiflexing the ankle (raising toes toward knee). It's only a 3-4 inch bridge, but it's damn effective. Just 1-2 sets of 10 to start a lower body workout will activate the hips. Or use it for higher reps as a finisher to your lower body workout.</p>
<h4><a href="https://www.t-nation.com/training/5-new-ways-to-use-a-foam-roller">Related: 5 New Ways to Use Your Foam Roller</a></h4>
<h4><a href="https://www.t-nation.com/training/build-glutes-that-melt-the-internet">Related: Build Glutes that Melt the Internet</a></h4>
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https://www.t-nation.com/training/tip-fire-up-your-glutes-with-this-exercise
<div class="title-details">
<h2 class="article-detail">This is like a concentration curl for your butt. Here's how to do it.</h2>
<div class="article-detail-byline"><span class="byline">by <a href="https://www.t-nation.com/all-articles/authors/joel-sanders">Joel Sanders</a> |</span> <span class="timeStamp3">Yesterday</span></div>
</div>
<div class="articleLeadImage"><img alt="Glute-bridge" src="https://www.t-nation.com/system/publishing/articles/10003071/original/Glute-Bridge.jpg?1444167443"/>;
![https://www.t-nation.com/system/publishing/articles/10003071/original/Glute-Bridge.jpg?1444167443"/>](https://www.t-nation.com/system/publishing/articles/10003071/original/Glute-Bridge.jpg?1444167443"/>){kind=link}
</div>
<div readability="15.665271966527">
<p>Place a foam roller under one leg. The closer you place it to your knee, the easier it becomes. Placing it closer to the foot lengthens the leaver and makes it tougher. Using the foam roller puts you in a fail-proof position that forces glute recruitment and takes out most of the hamstring work.</p>
<p>Before bridging, drive the leg straight as an arrow, squeezing your quad while dorsiflexing the ankle (raising toes toward knee). It's only a 3-4 inch bridge, but it's damn effective. Just 1-2 sets of 10 to start a lower body workout will activate the hips. Or use it for higher reps as a finisher to your lower body workout.</p>
<h4><a href="https://www.t-nation.com/training/5-new-ways-to-use-a-foam-roller">Related: 5 New Ways to Use Your Foam Roller</a></h4>
<h4><a href="https://www.t-nation.com/training/build-glutes-that-melt-the-internet">Related: Build Glutes that Melt the Internet</a></h4>
</div>
<p><em>This entry passed through the Full-Text RSS service - if this is your content and you're reading it on someone else's site, please read the FAQ at fivefilters.org/content-only/faq.php#publishers.</em></p>
https://www.t-nation.com/training/tip-fire-up-your-glutes-with-this-exercise