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.
BEGINNER
Reverse Sliding Lunge
Reverse Sliding Lunge is a lower body exercise that targets calves, hamstrings, gluteals, and quadriceps. It also builds stability in the hip flexor and core.
Demonstration Video
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Target Muscles
Instructions
- Stand with one foot on the sliding disc. Place your hands firmly on your hips and spread your feet shoulder-width apart. This is your starting position.
- Slide the leg that is on the disc back and lower the hips so that the other knee is bent at a 90-degree angle. Pause, and return to the starting position in the opposite direction.
Tips
- Be sure to keep your hips off the floor as you move.
- Maintain a slight forward bend throughout the exercise.
- Don't let your elbows bend as you lift your torso.
Alternative Exercises
Sliding Lateral Lunge
Sliding Lateral Lunge develops balance, stability, and strength throughout the lower region of the body. It is also an excellent exercise to provide mobility and stability to the hips.
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