Glute brigde is one of the most effective exercises to shape and strengthen the gluteal muscles. The exercise is also good as injury prevention as a strong back helps to stabilize the hips and reduce the strain in the lower back.
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Lay down on your back with your arms on the side, feets down on the floor and bend your knees.
Tighten your glutes and your core, press your heals down and lift your hips till they align with your shoulders. Keep the position a few seconds before you go back to starting point.
If you want a heavier exercise you can do this exercise one leg at a time.
