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glute bridge

  • Watch, listen and learn
    Only do what you can
  • aim to do 10 reps in one
  • aim to do 3 sets of 10
Let Jay - Gymates Qualified PT safely guide you through this routine
to help us inspire
young lives

Here is gymates how to guide:

  1. Start by lying on your back with your knees bent and feet flat on the ground. Make sure your feet are shoulder-width apart and your arms are at your sides.
  2. Engage your core muscles by pulling your belly button towards your spine. This will help stabilize your pelvis and protect your lower back during the exercise.
  3. Begin the movement by pressing your feet into the ground and lifting your hips up towards the ceiling. Keep your glutes, hamstrings, and core engaged throughout the movement.
  4. Make sure to keep your knees in line with your hips and avoid letting them fall inward or outward.
  5. Pause at the top of the movement for a few seconds, making sure to maintain proper form and engage your glutes.
  6. Slowly lower your hips back down to the starting position, making sure to keep your core engaged and your back flat on the ground.
  7. Repeat for your desired number of reps, keeping your movements slow and controlled.

             Here are some additional tips to help you complete the exercise safely:

  • If you have any pre-existing injuries or conditions that affect your back, hips, or knees, talk to your doctor or physical therapist before attempting the exercise.
  • Make sure to warm up properly before starting the exercise. This can help prevent injury and improve your performance.
  • Focus on proper form and avoid using momentum to lift your hips. This can place unnecessary stress on your lower back and lead to injury.
  • If you experience any pain or discomfort during the exercise, stop immediately and consult with a medical professional.
  • Gradually increase the intensity and difficulty of the exercise over time. This can help prevent injury and improve your strength and performance.

Be safe
be positive
be inspired

Be safe - be positive - be inspired