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Khalsa Chiropractic

Dr. Mha Atma S. Khalsa, DC

Exercises for Home

Bridge

The bridge is an excellent starting exercise which functionally trains the glutes. By adding a resistance band such as the Band Loop to this exercise, the resistance to turning the hip, thigh and knees outwards will help you achieve a greater isolation of the gluteus maximus than could otherwise be accomplished.

Lying on the back on a mat, knees bent, feet flat and arms at the sides, with a loop band around the thighs just above the knees.
The same position with the hips lifted off the mat in a straight line from knees to shoulders. An arrow under the lower back shows the lift.

Starting Position

  • Lay on your back and place the band loop around your thighs just above your knees
  • Place your feet directly under your knees
  • If necessary tie a knot in the band to allow for more resistance

The Exercise

  • Maintain normal respiration (avoid holding your breath!)
  • Squeeze your glutes tightly
  • Push your knees outwards against the band
  • Slowly lift your tailbone, then buttocks, and then lower back up in sequence
  • Slowly lower the bridge from the top down
  • Relax

Repetitions

  • Perform 8-10 repetitions very slowly twice a day (up to 10 seconds/repetition)
  • Increase to 3 sets over time