Heel Glute Bridge

Starting Position: Lie flat on your back with your arms by your sides, knees bent, and feet positioned so that only your heels are in contact with the floor.

Engaging Core: Engage your abdominal muscles to maintain a neutral spine and avoid arching your back excessively.

Lifting Hips: Push through your heels to raise your hips off the floor, squeezing your glutes at the top of the movement.

Peak Position: Elevate your hips until your knees, hips, and shoulders form a straight line. Pause and hold this position for a couple of seconds to maximize contraction in the glutes.

Returning to Start: Slowly lower your hips back to the starting position. This completes one repetition.

Repetition: Perform the desired number of repetitions and sets, ensuring that you maintain proper form throughout the exercise.

Movement Control: When performing the heel glute bridge, make sure to keep the movement controlled, especially during the descent, to ensure that your muscles are engaged throughout the exercise.

Modifications: If desired, you can modify the exercise to add difficulty by performing a single-leg heel glute bridge, holding the top position for an extended time for an isometric contraction, or adding resistance by placing a weight plate or weighted object across your hips.

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