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Glute Bridge With Thigh Squeeze

through 7 votes
muscles:AdductorsMuscle, GlutesMuscle
synergists:Lower BackMuscle, HamstringsMuscle
required:Doable Without Equipment And Weights
optional:Fitness Mat
fitness level:Easy
exercise type:Strength
Variations available (14)
Starting PositionExecution

Starting Position

  • lay your back and head on a fitness mat or the ground
  • bend the knees so that you can put the feet hip width apart on the ground
  • put the hands to the neck or next to your body
  • get the thighs together

Correct Execution

  • now lift the pelvis slowly
  • squeeze the thighs together tightly
  • your hands do not move
  • head, shoulders and feet stick to the ground
  • upper body and thighs build a line
  • hold this static position for a few seconds
  • go back to the starting position slowly
  • repeat the exercise several times or hold the position longer