"The glute bridge is a great exercise to build the posterior part of the leg. It focuses on strengthening and building the glutes and hamstrings," Ferreira said.
- On your mat, lie on your back with your knees bent and feet hips-width apart and flat on the floor. Be sure to keep your feet underneath your knees, not in front. Plant your palms by each side, facing down.
- Press through your heels to raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
- Hold for one to two seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and glute muscles engaged.
- Lower down to the ground; this is considered one rep.
- Complete 10 reps.