Glute bridge with abduction

1. 1Lie on your back with knees bent, feet flat and about hip width apart, heels a hand's length from your backside. Rest your arms by your sides, palms down.
2. 2Press through your heels and lift your hips until your body makes a straight line from knees to shoulders. Squeeze your glutes at the top rather than arching your lower back.
3. 3Holding the height, push your knees apart as far as they will go without the hips dropping, then bring them back over your feet under control.
4. 4Breathe out as the knees spread, breathe in as they come back together. Keep the rhythm steady rather than rushed.
5. 5Lower your hips to the floor, or hold the bridge and repeat the knee spread, and keep going for the rest of the effort.

• The hips sag as soon as the knees open.

  →Fix: Spread the knees only as far as you can while keeping the top of the bridge locked, and reset the height if it drops.

• Arching the lower back to get higher instead of finishing with the glutes.

  →Fix: Tuck the ribs down slightly and stop the lift when your body is straight from knee to shoulder.

• Pushing through the toes, which shifts the work to the thighs.

  →Fix: Keep your weight over the heels and mid foot, with the whole foot in contact with the floor.

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