2. Glute Bridge:
The glute bridge is a straightforward and adaptable exercise that is favored by beginners as it enhances the strength of your leg muscles and core. The best part about this exercise is that you can perform it practically anywhere without any specific equipment or weights.
The main focus of the glute bridge exercise is on the gluteal muscles, which include the gluteus maximus, medius, and minimus. These muscles are critical in preventing compensation patterns that may lead to overuse injuries in your lower back. Additionally, they help to correct poor posture, like anterior pelvic tilt, by stretching the hip flexors and reducing excessive extension in the lower back.
How to:
- Lie on your back, keeping your feet flat on the ground and bending your knees.
- Contract your glutes and raise your hips off the floor, creating a straight line from your shoulders to your knees.
- Take a brief pause at the top, then return to your starting position. This is considered one repetition.
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