Before you try any variations, it's key to master the traditional glute bridge exercise. To make sure you're properly activating your glutes in the bridge exercise, the American Council on Exercise recommends thinking about first finding a posterior pelvic tilt before you lift your hips. To find a posterior pelvic tilt, think about moving your belly button toward your chin, and your butt toward your heels — similar to the "tuck" motion that's cued in barre or Pilates.
- Lie on your back with your knees bent and feet flat on the floor hip-distance apart. Keep your feet underneath your knees, not in front. Press your palms into the floor by your sides.
- Find a slight posterior pelvic tilt, then exhale and raise your hips up to the ceiling, engaging your core and squeezing your glutes as you do. At the top of the move, your body should make a straight diagonal line from shoulders to knees.
- Hold for one second, making sure your spine doesn't round or arch and your hips don't sag.
- Inhale and lower your hips to the floor. That's one rep.
- Do three sets of 15 reps.
