Sin­gle leg glute bridge off the chair

New Zealand Fitness - - EXERCISES -

Be­gin­ners should do a sin­gle leg bridge from the ground or even a two leg bridge if they can’t get their hips up as high with the sin­gle leg bridge. The sin­gle leg glute bridge off the chair is an ad­vanced pro­gres­sion. Place your heels up on the chair ( 2a) – your butt should be right against the edge of the chair. Grab the chair leg with your arms. Lift one leg up and point the toe to­ward the ceil­ing. Do not bend that leg or use it to help you bridge up. Drive through the heel on the chair and press your hips up as high as you can ( 2b). Squeeze your glutes and keep your core tight as you bridge up. Hold for a sec­ond or two and then lower down. Com­plete 50 reps on each side.

2b

2a

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