Gluteal bridge

Primary target:
Bum (Gluteals)
Secondary target:
Stomach (Abdominals), Back (Erector Spinae)
Difficulty:
(3/10)
Equipment required: None
How many reps should I do?
What weight should I use?
Techniques
  1. Lay on your back with your feet flat on the floor, knees at 90 degrees
  2. With your hands beside you flat on the floor slowly raise your pelvis towards the sky
  3. Slowly lower your bum back to the floor and relax for 1 second
  4. Repeat steps 2 and 3 until you can no longer maintain the correct technique
Tips
  • Remember - 2 seconds up, 2 seconds down
  • To make this exercise harder, try to stop before your bum hits the floor so you hover for 1 second then rise again
Alternatives
Equipment

No equipment Is required for the Gluteal bridge