← Calisthenics
CorebeginnerGlutes · Posterior chain· 6–10 min
Glute Bridge
Supine hip-extension drill that builds glute strength and pelvic control for jumping, landing, and change of direction.
Clean take
Prescription
3–4 sets × 10–15 reps
Cues
- · Lie on your back with knees bent, feet flat, and heels under knees
- · Brace the ribs down; press through the heels to lift the hips
- · Squeeze the glutes at the top without arching the low back
- · Lower with control; keep the knees tracking over the toes
Bodyweight work — see the Disclaimer.
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