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
Squat, Plank, Pushup
Squat, Plank, and pushups are excellent exercises to warm up the entire body. This combination provides the blood flow to all major parts of the body and increases heart rate.
Demonstration Video
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Target Muscles
Instructions
- Stand with your feet shoulder-width apart and your toes pointing out. Lower your hips until your thighs are parallel to the floor, and place your hands directly in front of you on the floor.
- Jump your feet back to a full plank position. Keeping your elbows bent close to your torso, lower yourself into a push-up until your chest touches the floor. Then jump your feet forward to return to the squat position.
Tips
- Keep your back as straight as possible while moving.
- Do not lower your knees during the standing part of the exercise.
- Keep your elbows close to your body as you lower yourself into a push-up position.
Alternative Exercises
Pike Push-ups
An upper-body exercise performed in a pike stance, targeting the shoulders and upper chest while building overhead pressing strength and core stability.
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