Lie on your back, bend your knees, place your feet hip-width apart (heels close to your buttocks), and let your arms rest relaxed by your sides. Press your heels into the floor, lift your pelvis upwards until your upper body and thighs form a straight line, and consciously tighten your buttocks. Hold the final position briefly, then lower the pelvis in a controlled manner (do not lower it completely if you wish to maintain tension).
Attention:
Do not overextend the lower back (the movement should come from the back rather than the glutes), insufficient glute engagement (the hips are simply ‘thrown up’), feet too far forward or back (which adversely affects muscle activation), knees do not cave inwards, do not lower yourself without control.
Lighten:
Smaller range of motion; hold the top position for a shorter time; perform without pauses; increase support by placing your hands on the floor.
Harden:
Single-leg variation (single-leg glute bridge); weight on the hips (e.g. dumbbell or weight plate); hold the top position for longer (isometric); resistance band around the knees (additional outward tension); unstable surface; feet raised (e.g. on a bench).
Variation:
Cross one leg over the other or extend one leg in line with the upper body (Setup = 2 exercises/work both sides).
