exercises

Glute Bridge Walkout

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How to: Glute Bridge Walkout

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

Exercise Families:Hip Extension, Knee Extension

Trainer:Kayla Itsines

  1. Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position. Allow your arms to rest by your sides on the mat. This is your starting position.
  2. Inhale. Exhale, gently draw your ribs to your hips to engage your core. Press your heels into the mat, activate your glutes and raise your pelvis off the floor until your body forms one straight line from chin to knee, resting on your shoulders.
  3. Inhale. While keeping your hips as still as possible, extend your left leg to step your left foot out, followed by your right foot, so that your feet are hip-width apart and your hips remain elevated off the floor. You should feel tension in your glutes and hamstrings.
  4. Exhale. While keeping your hips as still as possible, bend your left knee to step your left foot in, followed by your right foot, to return to the glute bridge position. Continue alternating between sides as you step out for the specified 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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