The Glute Bridge Open and Close exercise targets your glutes and hips. While laying on the ground lift your hips and move knees, boosting strength and enhancing stability, posture and flexibility in the lower body.
Start by lying flat on your back with your knees bent and feet flat on the floor, hip-width apart.
2
Place your hands by your sides with palms facing down.
3
Raise your hips off the ground, squeezing your glutes at the top to achieve a bridge position.
4
Once at the top, move your knees apart and then back together.
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Lower your body back down to the starting position in a controlled manner, this completes one rep. Be cautious to not hyperextend your back when lifting your hips.
Start by lying flat on your back with your knees bent and feet flat on the floor, hip-width apart.
Place your hands by your sides with palms facing down.
Raise your hips off the ground, squeezing your glutes at the top to achieve a bridge position.
Once at the top, move your knees apart and then back together.
Lower your body back down to the starting position in a controlled manner, this completes one rep. Be cautious to not hyperextend your back when lifting your hips.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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