The Glute Bridge with Adduction Exercise will develop the muscles of your hips, improving the consistency and power of your golf swing by increasing the stability and strength of your lower body, and it will decrease your risk of injury.
Training your glutes will help them to absorb the stresses placed on your body during the golf swing, and when walking the course, thus preventing strain on your knees and lower back.
The Glute Bridge with Adduction Exercise forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.
- Start by lying face up on the ground with your arms at your sides and your knees bent. Place your feet flat on the floor, hip-width apart with your toes facing away from you.
- Squeeze a ball, pad, or towel roll between your knees.
- Gently contract your abdominal muscles to flatten your lower back into the floor.
- Gently exhale and lift your hips up off the floor, keeping your abs engaged, until your knees, hips, and shoulders form a straight line. Press your heels into the floor for added stability.
- Hold for one deep breath, in and out.
- Return to the starting position and repeat for the desired number of repetitions.
Avoid pushing your hips too high, which can cause hyperextension (arching) in your lower back. Keeping your abs strong helps to prevent excessive arching in your lower back.
You should feel it working your glutes, and to a lesser extent your hamstrings and lower back.
Squeezing something between your knees will force you to work the muscles on the inside part of your thighs.
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