Glute Bridge

Setup

Lie on your back with knees bent and feet flat on the floor, hip-width apart and positioned close enough that your fingertips can almost touch your heels. Rest your arms flat on the ground at your sides with palms down.

How to do it

1. Drive through your heels and squeeze your glutes to lift your hips toward the ceiling.
2. Raise your hips until your body forms a straight line from shoulders to knees.
3. Hold the top position for one second while maximizing glute contraction.
4. Lower your hips back down with control until they lightly touch the floor, then repeat.

Watch out for

• ✗Pushing hips too high and overarching the lower back instead of stopping at a straight shoulder-to-knee line.
• ✗Letting knees fall inward or outward rather than keeping them aligned over the feet.
• ✗Using momentum to bounce up instead of squeezing glutes to drive the movement.