Exercise of the week: glute bridge

Exercise of the week...

What: glute bridge

What it works: a variety of primary and secondary stabiliser muscles including the glutes (bum), core, hamstrings, hip adductors and the erector spinae.

How to execute the exercise:
• lay on your back with your hands by your sides, knees bent and feet shoulder width apart
• contracting your glutes (bum) and core, exhale while lifting your pelvis up towards the ceiling until your back resembles a straight line from your shoulders, to your knees
• hold the position for a few seconds before inhaling and slowly lowering your torso to the starting position
• repeat until you've achieved your chosen number of repetitions.

Top tip: avoid pushing up onto your neck and arching your back - this will prevent placing unnecessary stress on both areas and reduce the risk of injury. Instead, lift only until your back is straight and concentrate on contracting your core and glutes throughout the duration of the exercise.

Up the tempo: challenge your body by executing the same exercise on a stability ball. Not only will you increase the intensity, but your body will be forced to work harder in order to maintain its balance!