How Strong Is Your Butt ?

INEFFICIENT  MUSCULAR ASSOCIATION (GLUTEUS MAXIMUS)

LUMBAR EXTENSION

The most common association people will make when attempting a standing bridge will be the lumbar extension. This is caused by the inhibitory musculature in the hip flexors, which disables the lower abdominals region (via lumbar extension) and limits functional gluteal activity (via pelvic flexion).  Since the body is not capable of recruiting muscle from a position of functionality due to joint displacement and ingrained compensation, it will then begin to shift anteriorly from the pelvis, recruiting the musculature in the lumbar erector spinae.  

This specific imbalance is possibly the root of all imbalances in the body since it is at the base of support to the entire spinal structure.  An anteriorly shifted pelvis will be specifically compromising to the lumbar spine, due to the added pressure on the facet joints which results from poor core stability.  It is recommended that the standing bridge is done in front of a mirror so that specific associations like this can be recognized as they are happening.

INEFFICIENT MUSCULAR ASSOCIATION (LUMBAR EXTENSION) EXERCISE: 

STANDING BRIDGE

ANTERIOR PELVIC SHIFTING 

Due to the inhibitory hip flexor musculature, the glutes will not be capable of fulfilling optimal muscular recruitment. This will then create an associated compensatory reaction in the lower erector spinae in an attempt to put the body in an upright position. This is the most common compensation found when attempting a standing bridge.

LUMBAR ASSOCIATION 

This is the commonplace of dysfunctional activation that will occur whenever muscular restriction is present.