Glute Bridge & Open-Up

Positioning:

1. Starting Position:
- Lie on your back on the floor or a mat.
- Bend your knees and place your feet flat on the ground, hip-width apart. Your heels should be close to your glutes.
- Arms should be resting at your sides, palms facing down, or you can place them across your chest.

Movement:

2. Lift the Hips:
- Press through your heels and engage your glutes.
- Slowly lift your hips towards the ceiling until your body forms a straight line from your knees to your shoulders.
- Hold this position at the top for a moment, focusing on squeezing your glutes.

3. Open Up the Hips:
- While in this lifted position, carefully allow one knee to fall out to the side, creating a stretch in the hip.
- Return the knee to the starting position.
- Repeat this opening motion with the other knee.

4. Lower the Hips:
- Gradually lower your hips back to the ground, returning to the starting position.
- Rest briefly before repeating the lift.

Repetitions:

- Aim for 10-15 repetitions, focusing on controlled movements and proper form.

Tips:

- Keep your core engaged throughout the exercise to protect your lower back.
- Avoid arching your back; the lift should come from your hips and glutes.
- Move slowly and with intention, especially during the hip opening to prevent strain.