Purpose: To improve mobility and stability in the hips and improve core stability by activating the glute muscles.
Start Position:
- Lie supine (On your back) with knees bent and feet placed one floor aligning knees with hips/lower waist and second toe. (a)
- Engage core throughout the exercise. A common mistake during this exercise is an increase in lordosis/ “bridge” position due to lack of lumbar stability. Engaging core prevents that.
Exercise:
- Exhale and activate glutes by elevating the hips off the floor into hip extension without lordosis or increase in bridge due to lack of core engagement.
- Perform 2 sets of 5-10 slow and controlled repetitions per side, holding the end of each rep for 2 seconds with a 30 second rest in between sets.
Progression 1: From the starting position, gently pull and hold one knee toward the chest, tilting the pelvis posteriorly and raising the body into the bridge position.
Progression 2: Place a fitness pad under your back. This challenges the core more.
