What's so powerful about lifting your hips off the ground? A lot more than you think. It comes across as a simple move but the humble 'glute bridge,' a workout that has its origins in physiotherapy, is considered a safe and effective whole-body workout that beginners can easily incorporate into their routines. This is one of the reasons why 'Lift your hips and feel the squeeze, glute bridges put you at ease' is a line that's plastered on many gym walls and influencer videos. Here's what you should know about it. 

How to do it
1. Lie on your back
2. Keep your knees bent, and feet flat on floor with hip-width apart. The heels should be just about 6 inches away from your glutes
3. Keep your arms on your side and face the palms down
4. Pull your navel towards your spine
5. Make sure your back is not arching too much
6. Now, lift your hips. Squeeze the glutes and hold for a few seconds. Your focus should be on your glutes.
7. Lower yourself to the floor gently.
8. Do 5 to 10 reps

Body areas it targets
1. It stabilises the glutes
2. Tightens core muscles
3. Uses lower back to support the lift
4. Engages quadriceps
5. Uses harmstings for hip extension

Beginner-friendly variations
1. Feet elevated bridges
2. Single-leg glute bridge

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