Tip-Toe Glute Bridge

1. Starting Position:

   • Lie on your back on a comfortable surface, such as a mat.

   • Bend your knees so your feet are flat on the ground, hip-width apart.

   • Keep your arms relaxed at your sides with palms facing down.

2. Tip-Toe Position:

   • Lift your heels off the ground, balancing on the balls of your feet (tip-toes).

   • Your toes should remain in contact with the floor.

3. Movement:

   • Engage your core muscles.

   • Press through the balls of your feet and lift your hips toward the ceiling.

   • Keep your shoulders and upper back pressed into the ground.

   • Your body should form a straight line from your shoulders to your knees at the top of the movement.

4. Hold:

   • Hold the bridge position for a moment, concentrating on squeezing your glutes and keeping your core tight.

5. Return:

   • Slowly lower your hips back down to the starting position while maintaining control.

   • As you lower, gently relax your glutes but keep your core engaged.

6. Repetitions:

   • Perform 10 to 15 repetitions.

   • Rest for a few seconds, then repeat for 2 to 3 sets as you feel comfortable.

Tips:

• Focus on form rather than speed; it's important to perform each repetition with control.

• If you feel any discomfort in your lower back, consider adjusting your positioning or consult a fitness professional for guidance.