Glute Bridge

Let's lift that bear bum! The Glute Bridge is a simple bodyweight move that builds strength in your glutes, hamstrings, and lower back. Lie on your back with knees bent, then press your hips up toward the sky - squeeze those glutes at the top like you're holding a honey pot between them - then lower down nice and slow. It's cozy, controlled, and great for a strong back end and steady core!

Instructions

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Place your arms at your sides with the palms facing down.
3. Tighten your abdominal and glute muscles.
4. Lift your hips towards the ceiling until your knees, hips, and shoulders form a straight line.
5. Hold the position for a few seconds.
6. Lower your hips back to the starting position.

Benefits

• Strengthens the glutes.
• Engages the hamstrings.
• Improves core stability.
• Can help alleviate lower back pain.

Key Points

• Keep your feet hip-width apart.
• Do not arch your back; maintain a straight line from shoulders to knees.
• Press through your heels as you lift your hips.

Common Mistakes

• Lifting too high and arching the lower back.
• Allowing the knees to fall inward.
• Not engaging the glutes and core.