TCO Tips: Be gluteiful with hip bridges

Photo by Matt Blewett/Matte B Photography

Dancers, coaches and parents,

Your glutes are often the first to stop working. Then dancers compensate with hamstrings and hip flexors, leading to injury. You can help by activating your glutes before class.

Try the hip bridge (see above). If your hamstring cramp up, try with 2 feet on the floor instead of one. Perform 10-20 reps on each side.

  1. Start on your back with feet armpit width apart. Weight should be on your heels. Knees should be bent close to 90 degrees.
  2. Intentionally squeeze your glutes, and then raise your hips. Higher is not better. Try to make a straight line from your knees to your hips, to your head without arching your low back.
  3. Lower down to the floor, then start again by re-squeezing the glutes to bridge.

What questions do you have on glute activation exercises or protecting your hips during your summer dance adventures?

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The articles from Twin Cities Orthopedics appearing in the Tips from the Pros segment are written by Twin Cities Orthopedics’ Dance Medicine providers for educational purposes. It is not intended to diagnose, treat or prevent any medical condition.

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