Lower body
Glute bridge
Suggested start: 2–3 sets · 10–15 reps · rest 15–30 sec between sets
Raised positionBodyweight
A floor-based movement for hip extension. Lift through your glutes while keeping your ribs and pelvis controlled.
How to do it
Lie back
Lie on your back with knees bent, feet hip-width apart, and arms resting beside you.
Set your feet
Place your feet so your shins are roughly upright at the top. Gently brace your middle.
Lift your hips
Press through your feet and squeeze your glutes. Raise your hips into a line with your shoulders and knees.
Lower smoothly
Bring your hips back toward the floor with control before the next repetition.
Find your form
Keep in mind
- Keep your ribs down as your hips rise.
- Finish with your glutes rather than arching your lower back.
Watch out for
- Lifting beyond a straight shoulder-to-knee line.
- Rushing the lift or letting your knees drift inward.