Imbalances and underutilization of the glute muscles can cause a wide variety of problems, ranging from back injuries to knee and leg complaints. The Glute Bridge is a great starter exercise to properly engage the musculature. As the Glute Bridge becomes easier, you may progress into the Advanced Glute Bridge, performing the exercise on one leg.

 

Directions

Glute Bridge
  • Lie on your back with your arms by your side, knees flexed to 90 degrees, and feet flat on the ground
  • Contract your glutes to thrust your pelvis up into the air
  • Hold this position for several seconds
  • Lower to the start position
  • Repeat
Advanced Glute Bridge
  • Begin in the start position like the standard glute bridge
  • Extend one leg off the ground and hold it in line with the body
  • Contract the glutes and thrust the pelvis upward
  • Hold this position for several seconds
  • Lower to the start position
  • Repeat for several repetition before switching legs