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Dynamic Warm-UpWarm-upRecovery2 × 45 s

Glute Bridge

Activate the glutes and hamstrings and take pressure off the lower back before leg work.

Omkin body map Front and back schematic with highlightable zones (data-zone). Inline it to highlight with the .on class. FRONT BACK
Target zones
Dosage
2 × 45 s
Target areas
Glutes, Hamstrings, Core
Equipment
No equipment needed

How to do it

  1. 1Lie on your back with the knees bent and the feet flat, hip width apart.
  2. 2Press through the heels and lift the hips until the body forms a straight line from knees to shoulders.
  3. 3Squeeze the glutes at the top without arching the lower back.
  4. 4Lower slowly one vertebra at a time.

BreathingExhale as you lift the hips, inhale as you lower.

CautionKeep the ribs down and the neck relaxed. Stop if the hamstrings cramp and move the feet closer.

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Guides are general mobility education, not medical advice. Stop if you feel sharp pain, tingling or numbness.