One move
Band Glute Bridge
How to read ahead. Do to go one move at a time.
Lie on your back, feet flat. Loop the band above the knees or across the hips. Lift the hips by squeezing the glutes, then lower with control. Do not dump into the low back.
Option. Loop above the knees and gently press out if you want the outer hip in. Across the hips if you want more load on the lift. No band: Glute Bridges. Iron pumper: a thicker band, a pause at the top, or a single-leg bridge once both legs feel quiet.
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1
Lie on your back. Feet flat, about hip-width. Loop a band above the knees, or hold it across the hips.
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2
Ribs down. Squeeze the glutes and lift the hips until the body makes a line from shoulders to knees.
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3
Do not throw the ribs toward the ceiling. The work is the glutes, not the low back.
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4
Pause. Lower with control.
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5
Breathe out as you lift. Keep the knees tracking over the toes.
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6
Shorten the lift or drop the band if the low back pinches or the hamstrings cramp.