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This Week's Video: Glute Bridging with the mini-band

One of the biggest problems I see when assessing an individuals injury or functional movement, is their lack of glute function. The gluteals (butt muscles) are the most powerful muscles in the hips, and therefore are our best force producers and, more importantly, force reducers. The bridge is one of the simplest ways to turn on those sleeping glutes. When you add the mini-band to the equation you really get those glutes to fire.

Lay on your back with your knees bent and your arms out to the side. Place the mini-band around both legs, just above yor kneecaps. Tighten your abs, press your heels into the floor, push your knees out against the band and lift your hips straight up towards the ceiling. Focus on squeezing your butt muscles as if you were trying to crack a walnut in your butt cheeks and at the same time try to relax your hamstrings. Hold for a one count at the top and then slowly lower your hips back to the floor. Rest at the bottom and then repeat for the desired number of reps. Start with three sets of ten and progress by holding the top position longer and longer as you get accostomed to the exercise.

Have a nagging injury? Need advice on rehabilitation? Need to know who in this area is certified in a certain medical technique? Find the answers to all of your sports medicine queries in our discussion forum.