Chair Two-Leg Glute Bridge
Strengthen your glutes and hamstrings with this challenging bridge variation using a chair. Lift & tone for a stronger lower body!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by sitting on the ground with your back straight, knees bent, and your feet placed flat on the seat of a sturdy chair. Ensure the chair is stable and will not move during the exercise.
2. Lie down on your back with your hands flat on the floor beside you. This is your starting position.
3. Drive through your heels and lift your hips off the ground by pressing your feet onto the chair. Your shoulders to knees should form a straight line as you squeeze your glutes and hamstrings at the top.
4. Pause at the top and hold the position briefly, ensuring your core is engaged and your glutes are contracted.
5. Slowly lower your hips back to the starting position without fully resting on the floor.
6. Repeat the movement for the desired number of repetitions and sets.
Remember to breathe out as you lift your hips and breathe in as you return to the starting position. Be sure to perform the movement with controlled motion, avoiding the use of momentum.
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