What is the difference between gluteal bridge and gluteal push?

Some friends like to practice their buttock muscles to make their buttocks more textured, and there are some stretching movements in the practice of it, and there are also exercises for muscles. I think you are no stranger to the words gluteal bridge and hip push! So what is the essential difference between them in training?

1. Analyze from the action posture.

The gluteal bridge is when the back of the body is pressed against the ground, and then the hip lift is done upward. The hip push lifts the body off the ground and lifts the hips upwards by raising the back. But they are all movement exercises that target the gluteal muscles and the lower back muscles.

2. Analyze from the essentials of action.

The action requirements of the gluteal bridge: the body lies on the ground on its back, the legs are bent and the knees are bent to keep the distance between the feet slightly greater than the shoulders, the arms are straightened and naturally placed on the ground on the side of the body, and the shoulders, back and feet are the most body support points during the exercise, the buttocks are exerted upward, and the middle and lower parts of the thighs and back are pulled up at the same time, when the shoulders, torso and knees are in a straight line, ensure that the thighs and calves are vertical, and the peak is contracted for 1 second. Then slowly control the body to restore.

The shoulders, upper back, arms and calves remain stationary throughout the exercise.

Hip press essentials: Sit in front of the bench with the barbell on the top of your thighs, your toes facing straight ahead, and your calves perpendicular to the ground. Hold the barbell with both hands during exercise, tense the torso, under the action of the core muscles, the hip joint drives the hips to rise up, and when the body is in a straight line, the action remains still for 1 second.

Then slowly control the landing speed of the body to return the body to its original position. Attention should be paid to the area where the lower edge of the scapula touches the stool surface.

3. What problems should be paid attention to during training to avoid injury?

When doing the gluteal bridge, when our lumbar spine protrudes upward, the lumbar spine is hyperextended, which makes the spine deviate from the original physiological position, resulting in serious curvature of the spine, so that long-term training will make the lower back pain. Therefore, in practice, when we are raising our hips, the standard positions to reach are: shoulders, upper back, torso and knees should be in a straight line, and the calves should be perpendicular to the ground.

When doing the hip press, pay attention to keeping the spine in a physiological position, ensure that the whole body is in a straight line, use the core strength and hip strength to exert force, and the lower edge of the shoulder blade touches the bench surface to keep the body stable, so as to avoid physical injury.

4. There is a difference in the weight of the exercise.

In gluteal bridge training, the friends rely on their own weight to carry out hip adductor exercises, and in the training of glute push, it is carried out by relying on the equipment barbell, and the weight increases the weight of the barbell, so when we practice glute pushing, our bodybuilders must have a certain strength training foundation in order to carry out such action training, otherwise it will bring harm to the body.

By talking about the difference between hip press and gluteal bridge, it should be of great help to you in choosing the direction of fitness, and I hope that your friends will seize their training advantages according to their differences, and better let them play the greatest role. It is recommended that beginners who want to practice their gluteal muscles should first train the gluteal bridge, and then train the gluteal bridge when their muscle strength can do the glute push.

Both the gluteal bridge and the gluteal press can work the gluteal muscles. However, there are also differences between these two movements, and the hip bridge is mainly a hip lift with the body against the ground, while the hip press is a hip lift with the body cushioned. So there is still a big difference between the two.

Secondly, the gluteal bridge requires less force. The training intensity is also relatively low. However, the hip push is the opposite.

The hip bridge is a hip lift movement with the body against the ground, which requires relatively low back strength and low intensity for the trainer. The hip press is a hip push that requires the trainer to have stronger muscles and a higher intensity.

The strength of the two is different, the gluteal bridge is suitable for beginners, it will not be too tiring to be able to exercise, the requirements for the back muscles are not high, and the hips and legs generally need to bear weights, and they need to have a certain exercise foundation.

There is no difference, just a different name.

For example, dumbbells clamp chests, and there are also dumbbells flying birds.

If you have fitness problems, you can communicate and learn from each other.

The glute bridge movement has a great movement effect on the hips. At the same time, it also has a great training effect on the hamstrings and hips on the back of the thighs.

Movement 1: Bend your knees and lie on your back on the ground, with your feet slightly wider than shoulder width apart and slightly apart to the sides. Place your arms on the ground apart to the sides.

2. Push the buttocks upward, with the shoulders and upper back as one fulcrum, and the feet as the other fulcrum, lift the buttocks upward, and lift the middle and lower back and thighs up along the way, until the entire torso is basically in a straight line from the shoulders to the knees, and is roughly perpendicular to the calves. During the whole process, the feet, shoulders, upper back, and arms are kept still, and the calves are not actively moved.

3. Restore the buttocks with force, slowly and controllably.

Point 1: Exert force on the hips, and do not press down on the arms and upper back.

2. When the torso is raised, the buttocks are the focus and the center of the upward movement, rather than the middle and lower back.

3. The shoulder and upper back provide stable support as the same fulcrum, do not pursue lifting the upper back, which is easy to damage the shoulder and cervical spine.

Training methods. Start with the bodyweight gluteal bridge, then transition to the single-legged bodyweight gluteal bridge after mastering the movements, and finally transition to the barbell gluteal bridge.

Key points of single-leg self-weight gluteal bridge: one leg is always lifted upward, the knee is slightly flexed, the thigh is basically parallel to the ground, the other is the same as the self-weight gluteal bridge, the load is larger than the self-weight gluteal bridge, and the imbalance of strength on both sides can also be corrected.

Everyone knows that doing gluteal bridges can train hips, tighten pelvic floor muscles, etc., but are you really doing it right? The wrong gluteal bridge will have a certain amount of damage to the lumbar spine, come and learn the correct gluteal bridge!