Glute Bridge

Lie on your back with your knees bent and feet hip-width apart. Keep your ribs down and brace your core lightly so your lower back does not arch excessively.

Press your feet into the floor and lift your hips. Create a straight line from knees to shoulders, driving with your glutes before your lower back takes over.

Lower your hips slowly. Keep your glutes engaged until just before you fully relax on the floor.

Feel your glutes squeeze briefly and strongly at the top. If your hamstrings tire first, bring your feet slightly closer to your glutes.

Overarching at the top makes your lower back tense first. Squeezing your glutes as you tuck your hips matters more than lifting higher.

Exhale as you lift your hips and inhale as you lower them. Keep your core braced with steady breathing to make your torso much more stable.

Pause for 1 second at the top to feel the glute contraction more clearly. Move your feet slightly closer or farther from your glutes to find the position that gives you the best tension.