Straight-Leg Glute Bridge

1. Start by sitting on the floor with your upper back against a bench and your legs extended straight out in front of you.

2. Place your arms out to your sides on the floor for stability.

3. Press your heels down into the floor and lift your hips off the ground by extending your hips upward.

4. Keep lifting until your body forms a straight line from shoulders to heels.

5. Squeeze your glutes tightly at the top of the movement without arching your back.

6. Hold the bridge position for a moment and then slowly lower your hips back down to the starting position without fully touching the floor to maintain tension on the muscles.

7. Repeat the movement for the desired number of repetitions and sets.

Make sure to keep your core engaged and avoid allowing your lower back to hyperextend during the exercise. Control the movement both on the way up and the way down to maximize the effectiveness of the exercise.