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Hip Bridge

Target Region: Glutes, Adductors, Abductors

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INSTRUCTIONS

  • Start by lying flat on your back with your arms straight down your side.

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  • Bend your knees and place your feet slightly wider than hip-distance apart with your heels a few inches away from your butt.

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  • Begin by pushing through your heels to lift your hips upwards and lifting your glutes off the floor, creating a diagonal line from your shoulders, hips and to your knees.

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  • Pause for 1 - 2 seconds while squeezing your glutes and then lower your hips to the starting position.

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  • Maintain a tight core through-out the exercise and remember to breathe.

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  • Repeat for the recommended amount of repetitions.

TIPS

  • Squeeze your glutes longer on the lift of the exercise to recruit more muscle fibers and really feel the burn.

STARTING POSITION

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ENDING POSITION

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VARIATIONS

  • For added difficulty to the exercise try performing as a single-leg exercise. Raising one leg off the floor and keeping one leg bent on the floor from the starting position. The leg off the floor should be straight and when your hips are in the raised position, the leg should be in-line with knee, hips, and shoulders.

ALTERNATIVE EXERCISES

  • Barbell Hip Bridge

  • Cable Kickbacks

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