Glute Bridge Raises

What will this movement help with?

Getting up and down from lower areas e.g low kitchen cupboards
Strengthens glute muscles to support knees and reduce painIt also creates good alignment in your hips, knees and ankles which reduces pain and likelihood of those joints getting injuries
Sitting down onto a chair or the floor

Muscles worked

Glutes (your bum)
Quads (front of your legs)
Abdominals (your core/tummy muscles)

Pointers

We’re coming down to the floor for this one so you may want a mat, a towel or even a jumper to lie on

Instructions

10-15 Repetitions

Step 1

Lie down on the floor with your knees bent into your bum, feet just wider than hip width apart and keep them flat on the floor

Step 2

If you feel like your back is arched up and off the ground, put a jumper or a towel under your hips to lift them up and push your back flat against the floor

Step 3

Brace your tummy and pull it in towards your spine

Step 4

With your weight mainly in the heel of your feet, squeeze your glutes (your bum) and lift your hips up as high as they’ll go

Step 5

Then, reverse this process and lower your hips back down to your starting position

Step 6

Repeat

Notes

Keep your glutes squeezed and your tummy braced at all times
Make sure your knees stay in line with your hips and don’t ‘fold’ inwards