Exercise library
Hip and Leg Strengthening
Glute bridge (double-leg)
How to do it
- 1Lie on your back with both knees bent and feet flat on the floor, about hip-width apart.
- 2Gently brace your core and squeeze your glutes, then push through your heels to lift your hips until your body forms a straight line from shoulders to knees.
- 3Pause briefly at the top, and then lower your hips back down with control and repeat for the prescribed number of repetitions.
- 4If this motion is too easy, then perform with a single leg.
Why this exercise
A strong back is best complemented by strong hips and legs. Glute bridges train hip extension, so your lower back can remain stable as your glutes and legs do the heavy lifting.
Make it easier
- No pause at the top
- Bring your feet a bit closer to your bum
Make it harder
- Add a 2-3 second pause at the top
- Single-leg glute bridge
- Hip thrust
- Single-leg hip thrust
- Add resistance by placing a weight on your pelvis