10th day of Fitness- Gluteal Bridge

Goal of movement- the goal of the gluteal bridge is to directly activate the gluteal muscles to achieve a neutral hip extension.  It is also one of the easiest positions to feel abdominal activation (pulling in the abdominal muscles), achieve gluteal activation, and use lateral hip muscles to stabilize the knees to prevent hip and knee turn-out

Start with the first progression, if it is too easy then progress to the next progression until you are feeling that you are being challenged, but still able to maintain the integrity of the exercise. Remember to take pictures/videos, continue working on exercises previous and record all in 12 Days of Fitness tracker.


  1.  Gluteal bridge with both feet on the floor, ball between knees
  2. Gluteal bridge with both feet on the floor, independent neutral hip and knee position
  3. Gluteal bridge with one foot on the floor, other leg extended, thighs parallel

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