Bridges are the antithesis to sitting too much, Stokes says. "Bridging wakes your glutes right up by working into hip extension and engagement. When in doubt, bridge it out!" This marching version temporarily places all your weight on one leg, which increases the challenge. If it's too difficult, try working your way up with standard glute bridges first.
- Lie on your back with your hands flat on the floor by your sides, palms facing down. Place your feet on the floor, heels about 10 to 12 inches from your glutes. Press your feet into the floor while pushing your hips up into a bridge. This is your starting position.
- Keeping your left heel pressed into the floor, raise your bent right knee until your right hip forms a 90-degree angle.
- Press through your glutes so your pelvis doesn't lower toward the floor, and try to keep your hips from tilting side to side.
- Lower your right leg to the floor to return to the starting position, then repeat on the opposite side. That's one rep.
- Do three sets of 10 reps.
