A glute bridge exercise is used to activate your glutes, hamstrings and increase your core stability. It’s an easy exercise that you may perform anywhere, and it has been known to decrease back pain and tightness while strengthening the entire posterior chain muscles.
To perform:
1. Lie on your back and set your knees about shoulder-width apart, with your feet flat to the ground and your knees bent. Make sure your toes are pointed straight forward and that your heels are 6–8 inches from your glutes. Lay your arms flat on either side of you with your palms open toward the ceiling.
2. Slowly raise your hips, engage your glutes, and squeeze your abs.
3. Be careful not to arch your back as you lift your hips in the same plain as your knees. A perfect glute bridge consists of elevating your hips until your torso makes a straight line from your shoulder up to your knee.
4. Once you reach the top of the glute bridge, squeeze your glutes as tightly as possible and hold for three seconds.
5. Lower your hips back down to the ground in a controlled motion without releasing the tension in your abs and glutes.
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