As a NASM-certified trainer, I recommend the glute bridge because it's great for learning how to utilize your glutes, it can help people become familiar with the hip hinge pattern seen in movements like deadlifts, and it's great for stabilizing the hips, which is essential to improve movement and prevent things like back pain and more severe back injuries. When performing this move, make sure to move intentionally to avoid an excessive arch of the spine.
- On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Plant your palms by each side, facing down.
- Press through your heels to raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
- Hold for a few seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
- Lower down to the ground; this is considered one rep.