Glute Bridge
Strength
A supine exercise that lifts and lowers the hips with bent knees
- Time
- 8 min
- Difficulty
- Beginner
- Target
- 2 sets × 10 reps
Method
- Lie on your back with knees bent, feet hip-width apart, and arms by your sides.
- Gently brace your abdomen and press through your feet to lift your hips.
- Do not arch your lower back; pause briefly, then lower with control.
- Complete 10 repetitions per set and reduce the height if your back takes over.
Tips
- Keep your feet planted and avoid arching your back.
- Lift your hips slowly using your glutes.
- Stop before your lower back arches.
- Lower with control rather than dropping.
Caution
Stop if it causes lower-back pain.
What to do next
Compare the idea with your own day-to-day records.
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