Glute Bridge
4 SETS - 20 REPETITIONS
1. Set Up:
Begin by lying flat on your back on a mat or the floor with your knees bent.
Place your feet hip-width apart and flat on the ground.
Extend your arms along your sides with your palms facing down.
2. Starting Position:
Keep your feet close to your glutes, so your heels are comfortably near your buttocks.
Relax your neck and shoulders, keeping your head flat on the ground.
Engage your core muscles to stabilize your spine.
3. Lifting Motion:
Inhale as you press through your heels and lift your hips off the ground.
Keep your feet, shoulders, and head in contact with the ground.
4. Range of Motion:
Continue lifting your hips until your body forms a straight line from your shoulders to your knees.
At the top of the movement, your knees should be directly above your ankles.
5. Squeeze and Pause:
At the top of the movement, pause briefly and contract your glute muscles as hard as possible.
6. Lowering Down:
Exhale as you slowly lower your hips back down to the ground with control, returning to the starting position.
7. Finish:
Once you’ve completed your set, relax and release the tension in your glutes.
Tips for Proper Glute Bridge Form:
Controlled Movements: Perform the exercise with controlled and deliberate motions.
Core Engagement: Keep your core muscles engaged throughout to stabilize your spine.
Breathing: Inhale as you lift your hips and exhale as you lower them.
Foot Position: Keep your feet hip-width apart and flat on the ground.
Back Position: Maintain a straight line from your shoulders to your knees at the top of the movement.
Warm-Up: Perform a light warm-up before starting your Glute Bridge sets to prepare your glutes and hamstrings.
Variations: You can add resistance by placing a weight or resistance band across your hips for added intensity.