Low Glute Bridge on Floor

Setup

1. 01Lie on your back on the floor with knees bent around 90 degrees.
2. 02Place feet flat, hip width apart, close enough that fingertips can graze the heels.
3. 03Rest arms at your sides with palms down for stability.
4. 04Tuck the pelvis slightly so the lower back is gently flattened into the floor.

Execution

1. 01Exhale and squeeze the glutes to lift the hips a few inches off the floor.
2. 02Stop well short of a full bridge; keep the ribs down and pelvis tucked.
3. 03Hold the top for a one to two second squeeze.
4. 04Lower under control until the hips lightly touch the floor and repeat.

Checkpoints

• -The lift comes from glute squeeze, not lower back arch.
• -Ribs stay down and the pelvis stays slightly tucked.
• -Weight is through the heels, not the toes.
• -Knees stay tracking over the feet, not falling in or out.

Common mistakes

• -Driving the hips so high the lower back takes over.
• -Pushing through the toes and cramping the calves.
• -Rushing the reps without a deliberate top squeeze.
• -Letting the knees splay apart at the top.