Glute Bridge
This is very important for pelvic tilt and glute strength.
Primary Muscles Used
Glute Bridge Instructions
- Lie on your back on a mat with your knees bent and feet flat on the floor.
- Place your feet hip-width apart, with your heels about 6–12 inches from your glutes.
- Rest your arms at your sides, palms facing down for stability.
- Engage your core by tightening your abdominal muscles.
- Press through your heels as you lift your hips toward the ceiling.
- Continue lifting until your shoulders, hips, and knees form a straight line.
- Squeeze your glutes firmly at the top and hold for 1–2 seconds.
- Avoid arching your back — the movement should come from your hips, not your lower back.
- Slowly lower your hips back down to the floor with control.
- Repeat for 10–15 repetitions, or 2–3 sets depending on your fitness level.
- For extra challenge, try holding the bridge longer or performing single-leg bridges (lifting one foot off the floor)
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Benefits for the Glute Bridge
- Strengthens the glutes and hips – Builds power in the gluteus maximus and hip extensors, which are essential for driving the ball with force and maintaining a balanced swing.
- Improves hip stability and control – Enhances hip alignment and reduces unwanted lower-body movement during your swing, promoting more consistent contact.
- Increases rotational power – A strong glute and core connection helps transfer energy efficiently from your lower body through your torso to your club.
- Reduces lower back strain – Strengthens the posterior chain (glutes, hamstrings, lower back), decreasing the risk of back pain caused by over-rotation or poor posture.
- Enhances posture and spine support – Helps maintain a neutral spine through your setup and swing, improving balance and endurance over a full round.
- Improves weight transfer and balance – Trains you to push through your heels and control your center of gravity, leading to smoother transitions and better follow-through.
- Boosts core engagement – Engages the deep abdominal and pelvic muscles that stabilize your torso — crucial for swing accuracy and control.
- Aids recovery and injury prevention – Balances the front and back of the body, offsetting tight hip flexors and promoting healthier movement patterns.
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