Summary
Thoughts
Notes
Level 1: Donkey kick
Focus on using your glutes and squeeze them at the top without arching your back.
Level 2: Glute bridge
Tuck your chin and tilt your pelvis upward to focus on the glutes and avoid excessive arching of the low back.
Squeeze your glutes at the top.
Level 3: Shoulder-elevated hip thrust
Squeeze your glutes at the top without arching the low back.
Level 4: Shoulder and feet elevated hip thrust
Squeeze your glutes at the top without arching the low back.
A closer chair/bench shifts focus from hamstrings to glutes.
Level 5: Glute bridge march
One cycle through each leg counts as one rep.
Don’t let the hips sag or excessively arch the low back.
Level 6: Single-leg glute bridge
Avoid leaning/tilting to one side or the other.
Squeeze your glute at the top without arching the low back.
Level 7: Single-leg shoulder-elevated hip thrust
Avoid leaning/tilting to one side or the other.
Squeeze your glute at the top without arching the low back.
Level 8: Single-leg shoulder and feet elevated hip thrust
Avoid leaning/tilting to one side or the other.
Squeeze your glute at the top without arching the low back.
A closer chair/bench shifts focus from the hamstring to glute.
