This Month's Workout
Glute Bridge
The setup
On your back, feet hip-width and flat, heels close enough that your fingertips almost brush them. One dumbbell across the hips.
The movement
Drive through the heels, lift the hips, squeeze the glutes for one second at the top. Lower with control. Ribs down throughout, do not arch the lower back to get higher.
Feel it here: glutes.
Not here: lower back or hamstrings cramping. Both usually mean your feet are too far away.
Check yourself
- Lower back pinching? You are arching instead of squeezing. Tuck the ribs down.
- Hamstrings cramping? Walk your feet closer to your body.
Weight: 12 to 30 kg (25 to 65 lb)
Prefer audio? Get talked through this movement
Stay Close
The best parts are just getting started.
See you next month. Same time, new session.