1. Lay on your back with both knees bent and feet flat on the floor shoulder width apart. Rest your arms on the floor by your side, palms down for support if needed.
2. Posteriorly tilt your pelvis, and flatten the arch of the lower back into the floor. This should make the glutes tense slightly, not just the abdominals.
3. Keeping the knees shoulder width apart, slowly thrust the hips upwards to a bridge position, maintaining the posterior tilt and squeezing the glutes at the top.
4. Hold for a second before lowering back down, maintaining the tilt of the pelvis and keeping the knees shoulder width apart. Relax, then reset the pelvic tilt and repeat.
Tip: Try adding a theraband band around the knees to work those glutes harder if this is too easy.
Single Leg Glute Bridge
1. Repeat steps 1-3 of the glute bridge exercise above.
2. At the top of the exercise, engage the glutes and core muscles before slowly lifting off one leg and straightening it out at the knee.
3. Hold this position for a few seconds, making sure the pelvis doesn’t drop or rotate on the side you have lifted the leg. Bring the extended leg back in before lowering back down and relaxing the posterior tilt.
Gym Ball Glute Bridge
Try the basic glute bridge exercise with your feet up on a bench or a gym ball to get the hamstrings firing more, and target the abdominals and core for increased stability.
Please seek the advice of a GP, physiotherapist or a medically qualified personal trainer before commencing any exercise to avoid the risk of any injury. We do not advise performing any exercise if it exhibits any pain or discomfort in any way.
If you have any questions or queries about any of the exercises, please contact the Didsbury clinic (Manchester) to discuss with your physiotherapist or personal trainer.