Primary muscles: Glutes, core
Secondary muscles: Hips, back
Equipment: No equipment
GLUTE BRIDGE OVERHEAD REACH INSTRUCTIONS
1. Lie on your back with your knees and your arms bent, and place your feet flat on the floor.
2. Lift your hips, squeeze the glutes and reach your left arm up and across the body. Try touching the floor just above your right shoulder.
3. Return to the initial position and repeat on the opposite side.
PROPER FORM AND BREATHING PATTERN
Engage your core and glutes, and keep your knees in line with your hips and feet. Breathe out as you squeeze the glutes and lift your hips off the mat, and reach one arm up and across your body. Inhale as you return to the initial position.
The glute bridge with overhead reach strengthens your glutes and core, and improves the flexibility of the spine. This exercise also stretches the hip flexors and the back muscles and improves your thoracic mobility.
SETS AND REPS
Do 2 or 3 sets of 6 to 12 repetitions on each side. To further challenge and strengthen your glutes, pair the glute bridge overhead reach with the romanian deadlift the step up with knee raise and the pistol squat.
To calculate the number of calories burned doing the glute bridge overhead reach, enter your weight and the duration of the exercise: