Side Hip Glute Bridge Raise

Glute Bridge with Hip Side Raise

Equipment: None required (optional mat for comfort)

Starting Position:
1. Lie flat on your back on the ground or mat, with your knees bent and feet flat on the floor, positioned about hip-width apart.
2. Your arms should be resting at your sides, palms facing down.
3. Ensure your head, neck, and spine are in a neutral position.

Execution:
1. Lift your hips: Press through your heels and squeeze your glutes to lift your hips off the ground. Your body should form a straight line from your shoulders to your knees at the top of the movement.
2. Hold the position: Maintain this bridge position for a moment, focusing on engaging your glutes and core.
3. Raise your leg: While in the bridge position, lift one leg straight up toward the ceiling. Keep your hips level and avoid letting them drop on the side of the raised leg.
4. Lower the leg: Slowly lower the raised leg back to the starting position, maintaining control throughout the movement.
5. Lower your hips: Slowly lower your hips back to the ground, returning to the starting position.
6. Repeat: Perform the exercise for the desired number of repetitions, then switch to the other leg.

Tips:
- Focus on squeezing your glutes throughout the movement.
- Avoid arching your back as you lift your hips or legs.
- Keep your core engaged to help stabilize your body during the exercise.