Glute Bridge With Adductor Press

General And Specifics

• this isometric exercise you can simultaneously train the lower back, butt and legs

Starting Position

• lay down flat on the back on the ground
• arms you place at the sides
• position your ankles each centered and at the sides of the medicine ball
• your butt is still on the ground

Correct Execution

• brace your core muscles
• press the ball between your feet
• now lift the buttocks, so that forms a line your body from breast to toes
• hold the muscle contraction for about 10 to 20 seconds
• lower the butt
• pause shortly
• do another rep