The Glute Bridge: Activate and Strengthen Your Glutes

 Instructions

1. Set Up:

   • Lie on your back on a flat surface (yoga mat or floor).
   • Bend your knees so that your feet are flat on the floor, hip-width apart.
   • Place your arms flat by your sides, palms facing down.
   • Ensure your head, shoulders, and back are relaxed.

2. Engage the Core:

   • Tighten your core by drawing your belly button towards your spine.
   • This will help stabilize your pelvis and protect your lower back.

3. Perform the Lift:

   • Press through your heels and squeeze your glutes to lift your hips off the ground.
   • Lift until your body forms a straight line from your shoulders to your knees.
   • Avoid arching your lower back; focus on engaging your glutes and keeping your ribs tucked in.

4. Hold the Position:

   • Pause at the top for 1–2 seconds, ensuring you feel the tension in your glutes and hamstrings.

5. Lower Back Down:

   • Slowly lower your hips back to the ground in a controlled motion.
   • Avoid letting your hips touch the floor entirely; keep a slight tension in your muscles.

6. Repeat:

   • Perform 10–15 reps for 2–4 sets, depending on your fitness level.

Tips 

• Foot Placement: Keep your heels close enough to your glutes so that your knees form a 90-degree angle at the top of the movement.
• Avoid Overarching: Do not let your lower back arch. Focus on moving through the hips and not the lumbar spine.
• Neck Position: Keep your neck neutral and avoid looking up or tucking your chin too much.
• Heel Pressure: Drive through your heels rather than your toes to better activate the glutes.