Single leg glute bridge off the chair
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.