Glute bridge
Glutes · Bodyweight · also hamstrings (back of the thighs) and core
Set up
Floor space and a mat, or a firm bed.
Steps
- Lie on your back with knees bent, feet flat on the floor, hip-width apart.
- Rest your arms by your sides, palms down.
- Squeeze your bottom and lift your hips until your body is straight from shoulders to knees.
- Pause for a second, then lower slowly back to the floor.
Keep in mind
- Push through your heels
- Keep your knees pointing forward, hip-width apart
- Stop at a straight line; don't arch higher
Common mistake
Arching your lower back to lift higher. Stop when your body is in a straight line and squeeze your bottom instead.
Safety
If getting down to the floor is hard, use a firm bed instead. To get up, roll onto your side first.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.