The Best Hip Flexor Stretch and Glute Bridge Combo?

When I first started working in the gym, I used to love a good hip flexor stretch and glute bridge combo.

I felt like the hip flexor stretch did an awesome job of “stretching” my “tight” hip flexors and the glute bridge was fantastic for “activating” my glutes.

Now while the rationale, thought process, and language has changed a lot over the years, the fact of the matter is I will still use this superset quite frequently to improve the position of the pelvis.

AND, perhaps more importantly, the exercises and cues I use to coach the exercises has changed a ton. In this short video, I show you exactly how I coach and cue these exercises today. Enjoy!

Now that you’ve watched the video, a few key things to focus on:

  • On the hip flexor stretch, think about smashing the heel, keeping the weight back, and using the abs/hamstrings to tuck the pelvis underneath you.
  • On the glute bridge, think about exhaling, tucking the pelvis to engage the abs/hamstrings, and then “scooping” or “peeling” the hips off the ground.

The details really matter on this one, and if you lock in on the right cues and positions, it can make a big difference in your results.

Give this a shot whenever you have some free time and let me know how it goes!

All the best,
MR

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  1. Hey Mike, this hip flexor stretch looks awfully close to the Couch mobilization put out by Kelly Starrett from The Ready State. I like your set up with this stretch, but I’m wondering how much more anterior fascial chain you could include if you placed your foot and ankle in plantarflexion and that box or wall? I love your emphasis on accessing the glutes for hip extension, the is the key! No access to glute activation/contraction, no lumbar/pelvic control!! Great job Mike!!!

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