Glute bridge

Lie on your back and drive your hips up to strengthen the glutes and hamstrings — great if you sit a lot.

How to do it

1. 01Lie on your back with knees bent and feet flat, hip-width apart, heels about a hand's length from your glutes.
2. 02Lightly brace your abs, press through your heels and lift your hips until your shoulders, hips and knees form a straight line.
3. 03Squeeze your glutes hard at the top for a beat.
4. 04Lower your hips slowly under control and repeat.

Common mistakes

• Over-arching the lower back at the top — stop when your hips are in line and lift with your glutes, not your back.
• Pushing through the toes — drive through your heels.
• Knees falling in or out — keep them hip-width apart.

In the Hinge progression

1. 1Glute bridge
2. 2Single-leg glute bridge
3. 3Bodyweight good morning
4. 4Single-leg RDL