Glute bridge

Lying on your back with bent knees, you lift the hips into a knee to shoulder line. Teaches glute work and hip extension, which sitting takes away.

Level

Start

Equipment

No equipment

Measure

reps

Tempo

1-1-2-0 (down, pause, up, pause)

Technique

1. Feet flat at hip width, heels close to the glutes, arms by the sides.
2. Drive the heels into the floor and lift the hips until trunk and thighs form a line.
3. Squeeze the glutes at the top for a second, lower under control.

Common mistakes

• Arching the lower back instead of extending the hips: ribs down, abs braced.
• Pushing off the floor with the neck.