How to do a bench glute bridge

Setup:

1. Bench position: Lie on your back with your shoulder blades on a bench and your feet flat on the floor.
2. Foot position: Place your feet slightly wider than hip-width with your heels positioned roughly under your knees.
3. Upper body: Maintain a tight core and neutral spine. Keep your chin slightly tucked.

The Lift:

1. Initiate the lift: Drive through your heels, squeezing your glutes to lift your hips off the floor.
2. Form a straight line: Aim to create a straight line from your knees to your shoulders as you reach the top of the movement.
3. Squeeze at the top: At the top, squeeze your glutes forcefully, and hold briefly.
4. Controlled descent: Slowly lower your hips back to the starting position with a controlled motion.
5. Reset: Breathe, reset your core, and start the next repetition.

Tips:

• Drive through your heels: Focus on pushing with your heels rather than just your toes.
• Hip extension: Think of pushing your hips towards the ceiling for powerful glute activation.
• Don't overextend: Avoid hyperextending your lower back at the top of the movement.