Extended Glute Bridge Hold

Setup

• Lie on your back on a yoga mat with knees bent and feet flat on the floor, about hip-width apart.

• Position your arms by your sides for stability.

Movement

• Engage your glutes and core to lift your hips off the ground until your body forms a straight line from your knees to your shoulders.

• Maintain this bridge position by actively squeezing your glutes.

• Keep the core braced and ensure your lower back doesn't arch excessively.

• Hold the position for the specified duration, ensuring hips remain elevated and stable throughout.