1. Glute Bridge
What it works:
This is one of the best fundamental exercises that engages your abs, lower back, hips, glutes, quads, and hamstrings—and one of the easiest to incorporate into a warmup or workout. “Most guys skip hip bridges because they look simple, and they’ve most likely seen their girlfriend doing it for her butt,” Langowski says. That, and you’d rather not be that guy thrusting in a a crowded gym. But guess what, it pays to be that guy. Glute bridges are great for activating the muscles in your lower body and warming up your spine.
How to do it:
Start by lying on your back with your knees bent, and feet flat on the ground, hip-width apart. Keep your arms relaxed at your sides. Slowly raise your hips off the floor by activating your glutes and hamstrings, pushing your heels into the floor. Keep your glutes and abs engaged. Once you’re at the top of the movement, pause for 2 seconds (your body should be in a straight line from your knees to shoulders). Return to the starting position by slowly unrolling your body from the top to the base of your spine. Note: To make it more challenging, place your feet on an elevated surface, do single-leg variations, or place a bar across your hips.
Complete 3 sets of 10-12 reps. Superset this with exercise #2: Dive bomber pushups.
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