GLUTE BRIDGES (FEET ELEVATED)
What muscles do glute bridges work?
This is the perfect isolation exercise for your glutes. Perform it at the end of your lower body workout, after your compound movements.
How to do glute bridges?
You can perform glute bridges on the floor or use a small box or bench for the feet elevated version (which I think helps feel your glutes more).
Lie on a mat with your feet (hip or shoulder-width apart) facing forward and your feet on the box (or your heels on the edges).
Drive through your heels to lift your hips and squeeze your glutes. Keep your core engaged to avoid arching your lower back. Your body should now be in a straight line from your knees to shoulders.
Pause at the top then lower your hips down. Your butt can touch the mat between reps or you can make it more challenging by stopping just before then.
You can also use a resistance band and hold a weight (on your lower abdomen) for more resistance.
Imagine tucking your rib cage towards your hips and bracing your core. This will help you keep a straight back.
Don’t let your knees fall outwards. They should stay in line with your feet.
How to tell if you’re doing it right?
Done right, this exercise sets your glutes on fire.