Alternating Single-Leg Isometric Glute Bridge Hold

1. Lie flat on your back on a comfortable surface with your knees bent and feet flat on the ground, hip-width apart.

2. Place your arms by your sides with palms facing down for stability.

3. Push through your heels to lift your hips upward, engaging your glutes and core to achieve a bridge position with a straight line from your shoulders to your knees.

4. Once in the bridge position, extend one leg out, keeping it in line with your other thigh.

5. Hold the position for a moment, then lower the raised leg down to the start position while keeping your hips lifted.

6. Alternate legs, lifting the opposite leg with each repetition.

7. Continue to alternate legs for the desired number of reps, maintaining a stable pelvis and engaging your glute muscles throughout the movement.

8. Make sure to keep your movements controlled and avoid letting your hips sag throughout the exercise.

9. After completing the set, slowly lower your hips back to the ground to release the position. Remember to breathe steadily throughout the exercise and to focus on engaging the correct muscles for maximum effectiveness. Adjust the number of repetitions and sets according to your fitness level.

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