Glute Bridge

Wakes up the muscles sitting turns def — the antidote to desk life.

Preparación

1. Lie on your back, knees bent, feet flat about hand's-distance from your glutes.
2. Arms at your sides, ribs down.

Cómo Hacerlo

1. Drive through your heels and squeeze your glutes to lift hips.
2. Stop when knees–hips–shoulders make a straight line. No lower-back arching past it.
3. Hold the squeeze 1–2 segonds at the top.
4. Lower with control.

Respiración

Exhale up as you squeeze, inhale down.

Errores Comunes

• Arching the low back to go higher — height comes from glutes only.
• Pushing through toes — heels drive, toes can even lift.
• Rushing — the squeeze IS the exercise.

Cómo Programarlo

Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.