Chest Fly Glute Bridges

1. Start by lying on your back on a mat with a dumbbell in each hand.
2. Hold the dumbbells above your chest, arms extended with your palms facing each other.
3. Lower the dumbbells out to the sides, keeping a slight bend in your elbows.
4. Press through your heels and lift your hips towards the ceiling, into a bridge position.
5. Bring the dumbbells back to the starting position above your chest with your arms extended.
6. Lower your hips back down to the mat and repeat the movement for desired number of reps.

1. Keep your core engaged throughout the movement
2. Use a weight that is appropriate for your fitness level
3. Keep your movements controlled and avoid swinging the weight
4. Keep your gaze fixed on a point to help with balance

Easier

• Perform the exercise with one dumbbell instead of two, alternating sides

Harder

• Perform the exercise on a bench or Swiss ball to add an extra challenge to your core
• Perform the exercise with your feet on an elevated surface to increase the difficulty