Glute Bridges
A posterior-chain exercise performed on the floor to lift the hips using bodyweight, targeting the glutes and hamstrings while improving hip strength, stability, and activation.
INTERMEDIATE
Plank To Standup
Planks are much more effective than crunches and situps. Plank to standup strengthens your back, glutes, hamstrings, arms, and shoulders simultaneously.
Instructions
- Get into a pushup position with your body in a straight line from your shoulders to your ankles.
- Step forward with one foot and bring it as close as possible between your hands. Keep your back leg fully extended.
- Shift your weight to your front foot as you come out of the lunge. Reverse the movement, returning to the pushup position before repeating with the other leg.
Tips
- Squeeze your abs and glutes into a plank position for stability.
- Do not round your back when holding your knee between your hands.
- Use your front foot to stand up, avoiding the support of your arms or back foot.
Alternative Exercises
Single Leg Glute Bridge
A unilateral glute and hamstring exercise lifting the hips with one leg extended, enhancing glute activation, hip stability, and single-side strength.
Bodyweight Squat
Bodyweight Squat builds your lower-body muscles that specifically activate muscles like the hamstrings, quadriceps, glutes, and calf muscles. Doing squats can help you prepare for other strength-training exercises like deadlifts.
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