One move
Glute Bridges
How to read ahead. Do to go one move at a time.
Lie on your back with feet flat, brace lightly, and squeeze the glutes to lift the hips. Hold briefly at the top with a quiet low back, then lower slow. Drive through the heels.
Option. Short range first until the low back stays glued down. Full bridge when that is quiet. Light bell across the hips only after. Staggered feet or a march at the top before true single-leg. Iron pumper: two-breath pause at the top, three-count lower, or single-leg once the pelvis stays level. Stop if the low back arches, a hamstring cramps, or a hip pinches.
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1
Lie on your back with knees bent and feet flat, hip-width. Arms by your sides, palms down.
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2
Gently tuck the pelvis so the low back kisses the floor. Soft brace. Soft ribs.
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3
Press through the heels and squeeze the glutes to lift the hips. Stop when knees, hips, and shoulders form a quiet line — do not chase extra height with the low back.
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4
Hold one breath at the top if the back stays quiet, then lower under control.
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5
Keep the knees tracking over the middle toes. Match both sides.
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6
Shorten the range or put both feet down the moment the low back takes over or a hamstring complains.
The ladder
Top of the range twice. Then slow it down. Then the next one.
- Glute Bridges You're here.
- Single-Leg Glute Bridge