This glute bridge variation focuses on developing pelvic stability, core control, and glute activation. By isolating one leg at a time while maintaining intra-abdominal pressure, you challenge your deep core and reduce compensatory patterns in the lower back.
INSTRUCTIONS:
Start by lying on your back with your knees bent and feet flat on the floor, about hip-width apart. Keep your arms relaxed at your sides. Slightly tilt your pelvis into a posterior tilt, to engage the glute muscles and reduce overactivation of the lower back muscles.
Focus on abdominal breathing. As you inhale, your abdominal wall should expand in all directions.
Once you feel stable, press through your heels and slowly lift your hips off the ground by squeezing your glutes.
Raise and extend one leg and hold this position for 10 seconds.
Make sure you raise your hips, until your body forms a straight line from your shoulders to your knees, but be careful not to go into overextension. Avoid arching in the lower back.
Return to the starting position, take a brief pause, and then repeat the movement with the opposite leg.
Hold it for 10 seconds.
Keep the abdominal muscles engaged and breathe continuously!
When finished, return to the starting position and relax your abdominal muscles.
REPETITIONS:
3 sets, 10 seconds each set.
IMPORTANT NOTE:
Focus on maintaining a neutral pelvis and engaging your deep core with 360° abdominal breathing before lifting your hips. This creates proper intra-abdominal pressure, protecting your spine during the movement!
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