Chair Single-Leg Glute Bridge

Starting Position:

1. Lie flat on your back on the floor with your legs bent at the knees and feet flat on the ground, hip-width apart.

2. Place your lower legs on the chair, making sure your knees are at a 90-degree angle.

3. Keep your arms relaxed at your sides, palms facing down.

Movement Steps:

1. Engage your core and glutes.

2. Slowly lift one leg off the chair, straightening it out in front of you. Keep the other foot flat on the chair.

3. Press through the heel of the foot that remains on the chair, lifting your hips off the ground until your body forms a straight line from your shoulders to your knees.

4. Hold this position for a brief moment while squeezing your glutes at the top of the movement.

5. Lower your hips back down to the starting position, keeping the lifted leg straight throughout the movement.

6. Repeat for the desired number of repetitions, then switch legs.

Tips:

• Keep your hips level while performing the exercise; avoid letting one side sag.

• Focus on squeezing the glute of the leg that is pressing into the chair.

• Breathe steadily, exhaling as you lift your hips and inhaling as you lower them.

Repetitions:

• Perform 10-15 repetitions on each leg for 2-3 sets as your strength improves.