Do your glute-bridge set
Whenyou roll out your exercise mat
Lie on your back with knees bent and feet flat. Keep your back comfortable and neutral; tighten your abdomen, lift your hips toward a line from shoulders to knees, then lower. Start with five controlled repetitions.
- Make it easier
- Lift only a small comfortable distance; keep both feet grounded.
- Make it harder
- Pause briefly at the top while breathing, then lower with control.
Start tiny
Try one small, comfortable hip lift.
SafetyUse a clear floor or firm mat. Skip this version if getting down and up is difficult or it causes pain.
Mayo Clinic Staff. Exercises to improve your core strength. 25 August 2023. Read the source ↗ Mayo directly describes the bridge setup, neutral back, hip lift and return. The five-repetition start and short pause option are editorial adaptations; the card does not promise pain relief. American College of Sports Medicine (2026), Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Read the source ↗ Read the source ↗ Evidence grade covers regular resistance exercise; the individual movement, cue and starter progression are practical adaptations, not separately validated prescriptions.
Foundation: Small recurring actions with little setup. Choose anchors that fit your day.
