Week 5 - Day 3

Drill 4: Bilateral Glute Bridge with Rib and Pelvic Control

Setup

  • Lie on your back with knees bent, feet flat on the floor.
  • Arms resting by your sides.

Instructions

  • Inhale to prepare.
  • Exhale and lift hips toward the ceiling while maintaining rib control.
  • Hold briefly, then return to starting position.
Sets: 2 – 3
Reps: 8 – 10 reps
Breath: Exhale to lift, inhale to lower
Rest: 30 – 45 seconds between sets

What to Feel

  • Glutes, hamstrings, and core engaged
  • Pelvis and rib stability maintained

What to Avoid

  • Overarching the lower back

Red Flags

  • Pain in the lower back or hips

Regression

  • Perform a smaller range of motion.