Glute Bridges

1. Lie on your back with your knees bent, feet hip-width apart, and arms fully extended at your sides with palms facing down.
2. Engage your core muscles by drawing your navel toward your spine.
3. Press through your heels and squeeze your glutes to lift your hips toward the ceiling. Your body should form a straight line from your shoulders to your knees at the top.
4. Aim for a full extension at the top, with your hips reaching as high as comfortably possible.
5. Hold the top position for a moment, focusing on squeezing your glutes.
6. Lower your hips back down to the starting position in a controlled manner, and repeat.

1. Ensure that your heels are positioned close to your glutes, and your feet are flat on the ground.
2. Maintain a neutral spine throughout the exercise. Avoid arching your lower back excessively.
3. Emphasize the contraction of your glutes at the top of the movement. Think about lifting your hips with your glute muscles.
4. Exhale as you lift your hips and inhale as you lower them. Coordinate your breath with the movement.

Easier

• Perform mini-bridges by lifting your hips only a few inches off the ground for a less intense variation.

Harder

• Lift one leg off the ground while performing the glute bridge to increase intensity and work on unilateral strength.
• Place your feet on an elevated surface, such as a bench, to increase the range of motion and intensity.
• Lift one knee toward your chest while in the bridge position, alternating between legs.