Don’t feel the butt on the hip bridge? A small trick to improve the hip extension range

The hip bridge is a very good move! It is a simple and very effective move for training the hip extensor group (the hips and the back of the thighs).

But many people don’t feel good when exercising! Why is this?

The hip bridge is a hip stretching action! The target muscles have poor feelings. One of the big reasons is the insufficient hip extension amplitude! The hip contraction will be affected!

What causes that?

The hip flexor muscles are too tight, the pelvis is tilted forward, and the stiff hip flexor muscles will limit the ability to stretch the hips, so we need to regain the mobility of the joints. Improve hip flexor activity by massage and relaxation and stretching. Movement!

But improving mobility is a long process! Today I will introduce a small trick! Modifying the hip bridge movement allows you to maximize hip extension and better exercise the gluteus muscles

There is a simple modification that we can maximize hip extension when doing the hip bridge movement. When performing the movement, the feet are not parallel on the sagittal plane, but try to get the soles closer to the foot and slightly separate your hip joint. This makes your hip joint slightly more outward and abducted.

Video:

Why can this improve hip extension

The reason why this modification is to most hip extensions is because of the iliopsoas muscles (iliopsoas) The movement and direction of muscle group.

In addition to flexing the hip joint, the iliopsoas muscle also rotates the hip joint externally. If you see the picture below, you can see the direction of the iliopsoas muscle group. It is not straight line on the sagittal plane, but slightly abducted.

Note: In order to shorten the iliopsoas muscle group as much as possible, you need to make the hip joint slightly rotate and rotate.

In order to maximize the contraction ability of the gluteus maximus muscle and hip extensor muscle, we need to place the body in a position, which is to shorten the hip flexor muscle group as much as possible. Try this simple modification to see if you have the feeling of more hip stretching.

(Note: Follow the Fitness Bar WeChat public platform, subscribe to search for "Fitness Bar Network" or "Click to scan and follow")

Related recommendations

Misconceptions about breast training for girls: Strength training will make your breasts smaller?

Women's fitness training video tutorial collection "Breasts"

Women's fitness video tutorial collection "Hips and legs"