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10-minute quick version
Glute bridge
Strong glutes hold the knee in line when you turn and land.
3 x 12
How to do it
- Lie on your back, knees bent, feet flat and hip width apart.
- Push through your heels and lift your hips.
- Squeeze at the top, then lower slowly.
Key cues
- Squeeze the bottom, not the back
- Ribs down, tummy tight
- Lower slower than you lift
Common mistakes
- Arching the lower back at the top
- Pushing through the toes
- Letting the knees fall apart
How it should feel: A working feeling across the back of the hips, not in the lower back.
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