Glute Bridge Two Legs on Floor
Target Muscle
Secondary Muscles
Equipment
Keeping your arms at your sides with palms facing down, engage your core and squeeze your glutes as you lift your hips off the ground until your knees, hips, and shoulders form a straight line.
Hold this position for a couple of seconds, ensuring that your core remains engaged and your hips are lifted using your glutes and not your lower back.
Slowly lower your hips back down to the starting position while maintaining the tension in your glutes.
Repeat this exercise for the recommended number of repetitions, ensuring to keep your movements slow and controlled.
Pro Tip
Engage Your Core: Before lifting your hips off the floor, engage your core by pulling your belly button in towards your spine. This helps in stabilizing your body during the movement and also reduces the risk of lower back injury. Lift and Hold: As you lift your hips off the floor, aim to create a straight line from your knees to your shoulders. Hold this position for a few seconds, squeezing your glutes at the top of the movement. Avoid the mistake of overextending your back, which can lead to injury. Controlled Movement: Lower your hips back to the floor in a slow and controlled manner. Avoid the common mistake of dropping your