Basic Glute Bridge
To do the Basic Glute Bridge, lie on your back and bend your knees and put your feet flat on the ground just close enough that you can graze your heels with your fingertips when you stretch your arms down by your side. Your feet should be about hip-width apart. You may need to adjust your exact foot positioning based on how tight or mobile your hips are. You can move your feet slightly away from your fingertips, but just make sure you don’t move them so far away that you feel your hamstrings taking over.
Bend your elbows to 90 degrees so that only your upper arms are on the ground. This will help you really be able to drive down with your elbows, upper arms and back to help you bridge straight up instead of pushing yourself backward.
Then bridge up, driving through your heels and upper back and arms to lift your glutes up off the ground. Drive your hips up as high as possible, squeezing your glutes hard as you brace your abs. Keep your belly button drawn in so you don’t hyperextend your back.
Focus and consciously squeeze your glutes at the top. You may even want to perform the pelvic tilt before you lift to help keep your abs engaged throughout the bridge so that your low back doesn’t take over.
When you bridge, do not push backward off your heels. Make sure you are driving straight up and that your knees aren’t caving in. Even think about driving your knees forward over your toes to help extend your hips and prevent you from pushing yourself backward.
Squeeze your glutes for second or two at the top and lower all the way back down to the ground before repeating. Do not rush through the move.
Concentrate on feeling your glutes engage and on keeping your abs braced. You do not want your low back to take over. If you do feel your low back or don’t feel your glutes, stop and reset and focus on engaging them a little extra at the top!