exercises

Elevated Single-Leg Glute Bridge

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How to: Elevated Single-Leg 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 one foot resting on top of a chair and arms resting by your sides – ensuring that your spine is in a neutral position. Your other foot should be elevated off the chair in a position that is comfortable to hold throughout the exercise. This is your starting position.
  2. Inhale. Exhale and gently draw your ribs to your hips to engage your core. Press your heel 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 hamstring 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 on each side.

Alternative Exercises for Chair

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

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