Glute-Hamstring Bridge

August 2017

This exercise is great for firming the glutes and improving core stabilization while the hips are extending.  This is important in preventing lower back pain because the lumbar spine must be stabilized during lower body extension to reduce strain on the lower back.

Starting Position: Lie on your back on an exercise mat or the floor in a bent-knee position with your feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. Flatten your low back into the floor. Maintain this gentle muscle contraction throughout the exercise.

Upward Phase: Gently exhale. Lift your hips up off the floor. Press your heels into the floor for added stability. Avoid pushing your hips too high, which can cause hyperextension 
(arching) in your low back. Hold for two to three seconds before going into the next phase.

Lowering Phase:  Inhale and slowly lower yourself back to your starting position.

Source: womenshealthmag.com