If you struggle to feel your butt muscles working during a glute bridge exercise, this is a fantastic variation which should hit them like never before.
The key to this exercise is to keep the knees out to the sides the whole time.
•Lay on back with knees bent and feet on either side of a hex dumbbell, squeezing into it.
•Brace abdominal muscles and keep braced throughout exercise.
•Squeeze glutes and lift hips up off floor. Continue raising until there is a straight line from knees - hips - shoulders.
•Avoid over-arching lower back during exercise and try not to use hamstrings during exercise. Work should be done by butt muscles.
•With control, lower back to floor and repeat.
•Use a towel across hips to cushion against weight if using a dumbbell
This is my, mostly, Personal Trainer musings and information which I hope you'll find helpful!