The glutes are supposed to do the majority of the “work” during hip extension (hip bridges, thrusters, etc).

Often times though…the hamstrings DOMINATE and do more work than the glutes.

Ideally, it should be the other way around…

The glutes should be doing the vast MAJORITY of the “work” while the synergist muscles of the hamstrings are supposed to HELP out a little bit.

If pretty much ALL of the muscle contraction can be felt in JUST the hamstrings during a bridge…this is a result of synergistic dominance of the hamstrings.

The protocol I show in the video above is a great way to address this problem.

This is often a stubborn imbalance that requires this protocol to be done “interset” or in between sets.

For example, If you’re going to do 5 sets of hip bridges…also do this process 5 times on each hamstring in between sets of hip bridges.

I recommend doing this process until the glutes once again fire and contract preferentially over the glutes during a bridge

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