Glute Bridge and Dead Bug Exercise – Progressions

Here are two ways to progress both the dead bug and glute bridge exercises


1) Dead bug: place one end of a band around the arch of your foot and the second end in the fist of your hand. Then pull the two ends apart against the resistance.
IMPORTANT: be sure to engage your core throughout the entire exercise and be sure to not loose it.


2) Glute Bridge: place one band around your thighs just above your knees. Then a second band under your feet and around the top of your hips. Spread your legs a bit to engage your glutes more then lift up through your hips against the second resistance.
IMPORTANT: Be sure to engage your glutes and core before you lift. Also be sure you are only lifting as high as you comfortably can without straining your neck.


Tag me on Instagram if you give these a try!