12/13/13 NOTE: I am republishing this as I found out that I accidentally published this as ‘private’ back in September. My apologies.
The Glute bridge is an excellent way to work your glutes, hamstrings, and spinal muscles in lower back. If you can’t lift your knee while doing the bridge, simply lift your hips up and down until you build your strength.
This move teaches you to stabilize the pelvis as the legs move and is great for runners and for preventing low back pain.
- Begin on your back with feet about 12 inches from your bum and hands by your sides with palms up. Press your heels into the ground and lift your pelvis up until your knees, pelvis, and shoulders form a straight line.
- Hold your bridge while you lift your right knee toward your chest, until your hip is at 90 degrees. Return the heel to the floor and lift the left knee. Do not let your pelvis sag or your back overarch while lifting and lowering your knees. This completes one rep.
- Do two sets of six reps.