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exercises

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Glute Bridge & Hamstring Curl

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How to: Glute Bridge & Hamstring Curl

Primary Muscles Used:Upper Legs, Glutes, Gluteals, Quads, Hamstrings

Exercise Families:Hip Extension, Knee Flexion

Equipment:Fitball

Trainer:Kayla Itsines

  1. Begin lying face up on a yoga mat with your feet resting on top of a fitball and arms resting by your sides – ensuring that your spine is in a neutral position. This is your starting position. Inhale. Exhale and gently draw your ribs to your hips to engage your core. Push your heels into the fitball to lift your hips until you are resting on your upper back, ensuring that your glutes initiate the movement. While keeping core engaged and hips elevated, bend your knees to roll the fitball in towards you. You should feel tension in your hamstrings as you do this. Inhale and extend your legs before returning to the starting position. Repeat for the specified number of repetitions or time.

Alternative Exercises for Fitball

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

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