Floor Lying Glute Twist Roll

1. Start by lying flat on your back on a comfortable but firm surface, with your knees bent and feet flat on the floor. Place your arms out to the sides for stability.

2. Engage your core muscles and glutes as you lift your hips up off the floor into a bridge position. Your body should form a straight line from your shoulders to your knees.

3. While keeping your hips elevated, rotate them to one side to twist your lower body, holding the position briefly if desired.

4. Return to the center and lower your hips back to the floor.

5. Repeat the movement, this time rotating your hips to the opposite side.

6. Perform the desired number of repetitions, alternating sides with each lift.

Tips: Keep your movements controlled and deliberate to maintain engagement of your core and glutes throughout the exercise. Make sure to breathe steadily, exhaling as you lift and twist, and inhaling as you return to the starting position. Avoid letting your hips sag at any point during the exercise; they should either be lifted in the bridge or resting on the ground between repetitions. If you experience any discomfort in your lower back, lessen the range of motion, reduce the number of repetitions, or take a break from the exercise.

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