Glute bridge
Glutes and hamstrings.
How to do it
- Lie on your back with your knees bent and your feet flat, hip-width apart.
- Arms at your sides, palms down.
- Brace your abs and push through your heels to lift your hips.
- Rise until your knees, hips and shoulders form a straight line and squeeze your glutes for 1 second.
- Lower under control without fully resting on the floor.
Cues
- Push through your heels.
- Ribs down: the force comes from the glutes, not from arching your back.
- Pause at the top, squeezing.
Common mistakes
- Arching the lower back to get higher.
- Feet too far away (the hamstrings take over and cramp) or too close.
- Bouncing up and down.
When it gets easy, do it on one leg (the other straight in the air) or rest your back on a sofa and place a dumbbell on your hips.
Photos: free-exercise-db (public domain).
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