Frames from Coach Cole's demo in the Corebound videos.
Setup
Lie on your back with your knees bent and feet flat on the floor, hip-width apart and close enough to your hips that you can brush your heels with your fingertips. Arms rest by your sides.
Step by step
- Feet flat, close to your hips.
- Drive through your heels, squeeze glutes.
- Ribs down, don't arch your back.
Cole's tip
Pause one second at the top and squeeze. If you feel it in your lower back, bring your ribs down and lift a little less high.
Common mistakes
- Arching the lower back at the top.
- Pushing through the toes.
- Rushing without the squeeze.
Make it easier or harder
Easier option
Smaller range.
Harder option
Single-leg glute bridge.
Safety
- Use a mat on hard floors.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
