exercises

Elevated Glute Bridge

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How to: Elevated Glute Bridge

Primary Muscles Used:Glutes, Gluteals, Hamstrings

Exercise Families:Hip Extension

Equipment:Chair

Trainer:Kayla Itsines

  1. Begin lying face up on a yoga mat with your feet resting on top of a chair shoulder-width apart and arms resting by your sides – ensuring that your spine is in a neutral position. This is your starting position.
  2. Inhale. Exhale and gently draw your ribs to your hips to engage your core. Press your heels into the chair to lift your hips, ensuring that your glutes initiate the movement, until you are resting on your upper back and your body forms a straight line from your chin to your knee. You should feel tension in your glutes and hamstrings as you do this.
  3. Inhale and slowly lower your hips to return to the starting position. Repeat for the specified number of repetitions or time.

Alternative Exercises for Chair

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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