Bilateral Strength General
To strengthen the hip extensors (gluteals and hamstrings)
Glute bridge start position.
Glute bridge top position.
Lie on your back with your arms across your chest
Position the feet hip width apart with the knees at a right-angle
Tighten all the muscles in your trunk and take a breath in
Push through your heels to extend your hips until there is a straight line from your knees to your shoulders
Breathe out at the top of the movement
Leading with the hips, lower your bum to the ground until it lightly touches
Single leg glute bridge progression.
Hold a weight across your hips
Perform single leg
Learning: 3 x 8–12 repetitions (2–3min recovery) with bodyweight
Basic strength: 3 x 5–7 repetitions (2–3min recovery) with barbell or weight held across the hips