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.