Glute Bridge

  1. Lie on a mat in sit-up position with the feet hip-width apart and drive the knees out as wide as the feet or slightly wider.

  2. Rest a barbell on your hip bone.

  3. Press down with the heels to drive the hips off the ground, focusing on the glutes doing all of the work. If you feel a lot of tension in the hamstrings, pull the feet in closer to the hips.

  4. At the top of the repetition, pause for a second in a locked out position and squeeze the glutes as tightly as possible with a posterior pelvic tilt. DO NOT allow your back to arch. From the side view, the knees should be directly above the heels.

  5. Descend to the starting position.

Note: For added tension, use a loop band, which can be placed above or below the knees.