This a great exercise for activating the glute muscles. It can be used as part of a warm up & is particularly good for those of us with lower back pain.
Lie on your back, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms up.
Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze the glutes. Make sure weight is evenly distributed between feet and is predominately in the heels of your feet.
Hold your bridged position for a couple of seconds before slowly lowering back down.
If this causes some back pain, don’t lift hips so far off the ground.
Perform 3 sets of 10-12 reps.