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STRENGTH

How to Do

How to Do Glute Bridge Using a Medicine Ball Between the Knees

The glute bridge using a medicine ball between the knees should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the glute bridge using a medicine ball between the knees.

Beginning

Beginning Glute Bridge Using a Medicine Ball Between the Knees

1. Place both of your feet on a medicine ball and drive through your heels until you're fully extended, keeping your core engaged. Squeeze your glutes and pause for a second or two.

2. Slowly return to the starting position, but don't allow your glutes touch the floor, since this will relieve tension from the target muscles.

Movement

Glute Bridge Using a Medicine Ball Between the Knees Movement

1. Lie facedown on the floor, knees bent and feet flat on the ground.

2. Between your knees, place a medicine ball (You can also use a block or foam roller).

3. Raise your hips until your body forms a straight line from your shoulders to your knees, keeping strain on the block.

4. Return to your starting position after a count.

Benefits

Glute Bridge Using a Medicine Ball Between the Knees Benefits

It prepares your glute muscles for other exercises by warming them up. It strengthens and tones your gluteal muscles. It increases the effectiveness of your workout by adding strain to the full glute bridge motion. It helps you strengthen your core muscles, which will benefit you in everyday activities as well as in other exercises and sports.

Exercise Aliases

Bridge Exercise, Ball Between Knees, Bridge With Medicine Ball.

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