Day 15 – Booty Bridges

Glute Bridges are low impact movements to increase glute & hamstring strength! If you sit all day your posterior muscles lose strength and definition. Fight muscle deterioration! A stronger booty means better posture (An imbalance may pull your spine & pelvis out of alignment. Eek!)

Start with the most basic glute/ham bridge:

Squeeze your glutes and hamstrings at the top (B) for 3 seconds then release.

Progression can take any form:

Squeezing a pad or soft ball in between knees fires up more gluteal muscles & the pelvic floor.

On heels for a single leg glute raise

Most advanced move is both heels on a stability ball

There are 2 more exercises that fire up your posterior chain. The first is a lunge sequence consisting of 3 movements. Take a step back for a wide lunge back-left, back-middle, and back-right.

The next exercise isolates the gluteus medius, which is often neglected. These should be done slowly as the movement is small.