Glute Bridge

Body Part: Gluteus Maximus, Hamstrings, Transverse Abdominis

Equipment: None

Difficulty: Intermediate

Benefits: Core stability, glute strength development, cultivation of better exercise form and function.

Description

Step 1: Lay down on your back with your knees bent and your feet flat on the ground. Your feet should be hip-width apart with your toes pointed straight ahead, and your heels should be about 6-8 inches away from your glutes.

Step 2: Squeeze your glutes and your abs as you start to lift your hips toward the ceiling.

Step 3: Raise your hips as high as you can go without arching your back. The goal is to raise your hips until your body is in a straight line from your knee to your hip and to your shoulder.

Step 4: Squeeze the glutes as tightly as you can in the top position while you hold for two seconds.

Step 5: Slowly lower the hips down to the floor, keeping tension in the glutes and abs as you lower down.

Glute Bridge Workout

Warm-up

Exercise	Sets	Duration	Coaching Tip
Foam roll: Calves, Hip Flexors, Lats	1	:30 seconds	Hold on tender spot for 30 seconds
Static Stretch: Calves, Hip Flexors, Lats	1	:30 seconds	Hold the stretch for 30 seconds

Core/Balance/Plyometric

Exercise	Sets	Reps	Tempo	Rest
Glute bridge	2	12	Slow	0
Plank	2	:20 seconds	n/a	0
Single-leg Balance Reach	2	8 per leg	Slow	0
Squat Jump with Stabilization	2	8	3-5 second pause on landing	90s