Technique
Lie on your back with knees bent and feet flat on the floor. Drive your hips upward by squeezing your glutes and hamstrings, creating a bridge position. Lower your hips back to the starting position with control.
A compound lower body exercise that targets the glutes and hamstrings through controlled hip thrusting movements, improving posterior chain strength and hip power.
Lie on your back with knees bent and feet flat on the floor. Drive your hips upward by squeezing your glutes and hamstrings, creating a bridge position. Lower your hips back to the starting position with control.
Begin lying on your back with knees bent, feet flat on the floor, and core engaged.
Return to the starting position with hips on the ground, maintaining control throughout the movement.
Squeeze your glutes, drive hips up, maintain form, control the movement
Not engaging glutes, poor form, rushing the movement, arching the back
Add weight, increase repetitions, perform single-leg variations, or add pause at top.
Reduce range of motion, perform without weight, or use support.
Stop if you experience pain in the lower back, hips, or knees. Maintain proper form to avoid injury. Focus on controlled movement rather than heavy weight.