Glute bridge off chair

New Zealand Fitness - - EXERCISES -

If you don’t have weights, a great way to make the ba­sic bridge more chal­leng­ing is by putting your feet up on a box. Place your heels up on the chair. You want your knees bent to 90 de­grees or your butt to be even closer to the box ( 1a). Do not let your butt get too far away from the box that is why you have to grab chair legs for the con­trol. Then driv­ing through your heels on top of the chair, press your hips up as high as you can ( 1c). Squeeze your glutes and keep your core tight as you bridge up. Hold for a sec­ond or two and then lower down. Do it 50 times (This move can also be made harder by slow­ing down the tempo).

NOTE: Do not let your knees fall in or out as you lift up. Keep your knees in line with your hips and an­kles.

1a

1c

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