Bottle Weighted Glute Bridge (female)

Bottle Weighted Glute Bridge (female) कैसे करें

1. 1

   Set up for Bottle Weighted Glute Bridge with the added weight secured in place, choosing a load that lets you keep strict form.

2. 2

   Keep a neutral spine with light tension in your glutes while your hamstrings assist.

3. 3

   Lift your hips toward the ceiling, squeezing your glutes at the top, then lower slowly.

4. 4

   Keep breathing steadily: breathe out during the hardest part of each rep.

5. 5

   Do not use momentum, hold your breath, or let your lower back arch.