Leg Over Knee Glute Bridge
Target Muscle
Secondary Muscles
Equipment
Cross your right ankle over your left knee, creating a figure four shape with your legs.
Pushing through your left heel, lift your hips off the ground until your body forms a straight line from your shoulders to your bent knee.
Hold this position for a few seconds, making sure to engage your glutes and core.
Slowly lower your hips back to the ground and repeat the exercise, switching legs after a set number of repetitions.
Pro Tip
Engage Your Core: Before lifting your hips off the ground, engage your core by pulling your belly button towards your spine. This will not only help you maintain balance but also protect your lower back from strain. Avoid arching your back as this can lead to back pain. Lift and Lower Slowly: When lifting your hips off the ground, do it slowly and in a controlled manner, ensuring that you're using your glutes and not your lower back to do the lifting. Similarly, lower your body back to the starting position slowly. Avoid dropping your hips quickly as this can lead to injury. Keep Your Neck Relaxed: It's common for