Bench Glute Bridge

Setup:

• Find a sturdy bench or elevated surface that is at knee height.

• Sit at the edge of the bench with your feet flat on the floor, about shoulder-width apart.

Positioning:

• Walk your feet forward until your upper back is resting against the bench. Make sure your shoulder blades are off the bench, while your head and neck remain in a neutral position.

• Your knees should be bent at about a 90-degree angle, directly above your feet.

Starting Position:

• Engage your core and keep your chest lifted.

• Clasp your hands across your chest or place them on your hips for added stability.

Movement:

• Press through your heels to lift your hips towards the ceiling.

• Squeeze your glutes at the top of the movement, ensuring your body forms a straight line from your shoulders to your knees.

• Hold this position for a moment, focusing on tightening your glutes.

Lowering:

• Slowly lower your hips back down toward the starting position, keeping control of the movement.

• Avoid letting your lower back sag or arch excessively as you move.

Repetitions:

• Aim for 10-15 repetitions to start, resting briefly between sets as needed.

Tips:

• Ensure your feet are firmly planted and your knees don’t cave inward as you lift.

• Keep your movements slow and controlled to maximize effectiveness and minimize injury risk.

Progression:

• As you gain strength, you can add weight by placing a barbell or weights across your hips.