GLUTE BRIDGE FIX!!!! Double Foam Roller Glute Bridge

Here I have collegiate soccer athlete (Dartmouth college) Bonnie Shea performing a very tricky but effective double leg glute bridge on foam rollers. Yep I included a mini blooper here (sorry Bonnie) to show just how tough this one is and how sensitive it is to any mediolateral deviations or asymmetrical loading.

Glute bridges & hip thrusters are perhaps the most popular exercises in existence for targeting the posterior chain. Unfortunately most individuals perform them incorrectly as they neglect critical aspects of alignment between the hips, knees, & ankles. In addition, most lifters perform glute bridges and hip thrusters with little if any attention to proper foot & ankle activation which is of the utmost importance. When the feet and ankles aren’t firing properly it shortchanges activation all the way up the kinetic chain including recruitment of the larger muscles around the hips.

In addition, disregarding foot & ankle mechanics causes many lifters to perform bridges with faulty alignment and improper mechanics. With this in mind I’ve found anti-rolling variations with the foam roller particularly effective for fixing these issues. I include 5 unique variations in full article at link in bio or copy paste
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If the individual has even the slightest misalignment anywhere in the spine, hips, knees, ankles, & or feet, the foam rollers will continue to roll out laterally. Additionally if they favor one side or are asymmetrical they’ll roll off. Not until the lifter perfectly centrates & aligns every joint segment in their lower body will this movement become feasible. This also ensures activation of smaller stabilizers around the hips & shins.

One of the single most common flaws I witness on glute bridges is some form of external or internal rotation in the hips, knees, and or feet. Besides correcting alignment issues which does wonders for gait mechanics (sprinting, running, & walking), this exercise is particularly effective at strengthening the shin & ankle muscles.

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