It is the Bodyweight Glute Bridge. It targets your glutes, hamstrings, and lower back while being beginner-friendly.
How to Perform a Glute Bridge:
Set-Up:
- Lie on your back on a mat or soft surface.
- Bend your knees so your feet are flat on the ground, about hip-width apart.
- Place your arms by your sides with palms facing down.
Lift Your Hips:
- Press through your heels to lift your hips towards the ceiling.
- Squeeze your glutes and keep your core engaged.
- Your body should form a straight line from your shoulders to your knees.
Hold and bring back:
- Hold the top position for 2-3 seconds while maintaining a tight squeeze in your glutes
- Slowly lower your hips back to the starting position without letting your glutes rest on the ground.
Repeat:
- Perform 12-15 repetitions for 2-3 sets.
Variations for Progression:
- Single-Leg Glute Bridge: Lift one leg off the ground while performing the bridge for added difficulty.
- Add Resistance: Place a small resistance band above your knees or hold a weight on your hips if available.
