glute bridge - with adduction

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1. Lie faceup with your arms at your sides, knees bent, and heels on the ground and a medicine ball or pad between your knees. 2. Lift your hips off the ground until your knees, hips, and shoulders are in a straight line. 3. Hold for 1 to2 seconds, and then return to the starting position. 4. Continue for the remainder of the set. Be sure to: Fire (squeeze) your glutes to lift your hips off the ground. You should feel it: Working your glutes, and to a lesser degree your hamstrings and lower back.