10. How to... Glute bridge

How to Glute Bridge

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Instructions

The supine (on your back) Glute Bridge is a fantastic exercise for mobilising the lower back and can really help to ease your back pain and discomfort.
1. Carry out this exercise laying on your back with knees bent and your feet placed hip distance apart on the floor.

2. Before moving focus on curling your pelvis. Do this by pulling your belly button to your chin and feel your lower back and spine come into contact with the ground.

3. Take a deep breath in and as you breathe out lift your hips off the floor until shoulders hips and knees are in a straight line.

4. As you breathe in, lower your hips to the floor, that’s one repetition.

Notes from your P.T

Muscles worked: Lower back (spinal erectors), and hamstrings. An effective glute strengthening exercise, the bridge also works the rest of your core, and can even stretch the deep muscles across the front of your hips.

Sets and reps: Repeat eight to twelve times.

Tip: Make sure you are pushing from your heels and keeping the knee in line with the third toe (aligned). This exercise can be made easier by putting your arms down to the sides, or progressed by splitting the position of your feet -toes forward by 4 to 5 inches on one side and pushing from the foot closest to your butt.

To advance this movement: Reach both arms out to the ceiling or move your heels away from your butt, this will ensure that your hamstring muscles are worked (back upper thigh).

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