Alternating glute bridge hold

1. 1Lie on your back with your knees bent, feet flat and about hip width apart, heels close enough that your fingertips brush them. Rest your arms by your sides, palms down.
2. 2Push through both heels and lift your hips until your body makes a straight line from knees to shoulders. Squeeze your glutes and tuck your ribs down so your lower back does not arch.
3. 3Holding that height, shift your weight onto one foot and lift the other a few centimetres off the floor. Keep the hips level, do not let the free side drop.
4. 4Set that foot down, settle for a moment, then lift the other. Keep alternating at a calm, even pace for the whole effort so both sides get equal work.
5. 5Breathe steadily throughout, out as each foot leaves the floor. At the end, lower your hips to the floor one vertebra at a time.

• The hips sag towards the floor as soon as one foot lifts.

  →Fix: Lift less height on the free foot and drive harder through the standing heel, keeping the hips at their starting level.

• One hip drops or the pelvis twists on each switch.

  →Fix: Press both palms into the floor and think of balancing a glass of water on your belt line as you change feet.

• Arching the lower back to fake hip height.

  →Fix: Tuck your ribs down and your tailbone slightly under, and get the height from squeezing your glutes instead.

None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.