Bridge

Instructions:

  • Bend your knees and put your feet flat on the ground just close enough that you can graze your heels with your fingertips when you stretch your arms down by your side.
  • Your feet should be about hip-width apart.
  • Place your palms down on the ground.
  • Drive up through your heels and upper back to lift your bum off the ground.
  • Drive your hips up as high as possible, squeezing the glutes.
  • Keep your belly button drawn in so you don’t hyper extend your back.
  • Make sure you are driving straight up and that your knees aren’t caving in.
  • Squeeze your glutes for second or two at the top and lower all the way back down to the ground before repeating.
  • You should feel this move in your glutes and hamstrings and not in your low back.
  • Do not rush through glute bridges. Take time to hold at the top and feel the glutes activate.
  • Complete 3 sets of 10-20 reps.