Glute Bridge Two Legs on Floor
Step by step
How to perform
- Keeping your arms at your sides with palms facing down, engage your core and squeeze your glutes as you lift your hips off the ground until your knees, hips, and shoulders form a straight line.
- Hold this position for a couple of seconds, ensuring that your core remains engaged and your hips are lifted using your glutes and not your lower back.
- Slowly lower your hips back down to the starting position while maintaining the tension in your glutes.
- Repeat this exercise for the recommended number of repetitions, ensuring to keep your movements slow and controlled.
Overview
About this exercise
The Glute Bridge Two Legs on Floor is a highly effective exercise that targets and strengthens the glutes, hamstrings, and core, while also improving hip mobility and stability. It's a suitable workout for individuals at all fitness levels, from beginners to advanced, as it requires no equipment and can be done anywhere. People would want to do this exercise to enhance their lower body strength, improve posture, alleviate lower back pain, and boost athletic performance.
Coaching cues
Form tips
Before lifting your hips off the floor, engage your core by pulling your belly button in towards your spine. This helps in stabilizing your body during the movement and also reduces the risk of lower back injury.
As you lift your hips off the floor, aim to create a straight line from your knees to your shoulders. Hold this position for a few seconds, squeezing your glutes at the top of the movement. Avoid the mistake of overextending your back, which can lead to injury.
Lower your hips back to the floor in a slow and controlled manner.
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