Hamstring Bridge

Starting Position:

• Lie on your back on a flat surface, such as a mat.

• Bend your knees and place your feet flat on the ground, hip-width apart. Make sure your heels are close to your glutes (but not touching).

• Your arms should be resting at your sides with your palms facing down.

Movement:

• Inhale as you prepare to lift your hips.

• Exhale as you push through your heels, engage your hamstrings and glutes, and 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.

Hold:

• At the top of the movement, squeeze your glutes and hold this position for a moment, ensuring you keep your core engaged.

Lowering:

• Inhale as you slowly lower your hips back down to the starting position, controlling the descent to avoid dropping your hips too quickly.

Repetitions:

• Aim for 10 to 15 repetitions, resting for a short period between sets if needed.

Tips:

• Avoid arching your back; keep your core tight throughout the exercise.

• Ensure your shoulders stay on the ground and your head is in a neutral position.

• You can increase difficulty by performing the exercise on one leg or adding a resistance band around your knees.