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exercises

Glute Bridge & Extension

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How to: Glute Bridge & Extension

Primary Muscles Used:Glutes, Abs, Gluteals, Hamstrings

Exercise Families:Hip Extension, Trunk Anti-Extension

Trainer:Kelsey Wells

  1. Begin lying face up on a yoga mat with your knees bent, feet hip-width apart and your arms resting by your sides – ensuring that your spine is in a neutral position. This is your starting position. Inhale and brace your core. Exhale and push your heels into the mat to lift your hips until you are resting on your upper back, creating a straight line from shoulder to knee. Ensuring that your glutes initiate the movement. While keeping your core engaged and hips elevated, straighten one of your legs. You should feel tension in your glutes and hamstrings as you do this. Inhale and bend your knee before returning to the starting position. Repeat for the specified number of repetitions or time.

Alternative Exercises for No Equipment

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

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