Lying on the back, place the heels on a sliding towel. The arms are extended vertically upwards. Lift the hips so that the trunk, hips, and knees form a straight line. Then bend the legs and pull the towel towards the glutes in a controlled manner. Afterwards, extend the legs again and return to the starting position. The hips remain lifted throughout the entire movement.
Attention:
The trunk, hips, and knees should form a nearly straight line in the starting position (do not let the hips drop, engage the core, actively push the hips upward). Perform the movement smoothly and in a controlled way, without momentum. Bend the legs only as far as body tension can be maintained.
Lighten:
Work without a towel: from the same position, take small, slow steps with the feet backward and then forward; simply hold the position (static glute bridge); bend the legs less.
Harden:
Perform the exercise on one leg: one leg remains extended while the other pulls the towel toward the glutes; slow down the tempo or include a brief hold when the legs are bent; place additional weight on the hips.
