Move of the day: Weighted glute bridge on Bosu ball -

What it works...

This is a great exercise to strengthen your core stabilisers (abs and lower back), glutes, hip flexors and your pelvic girdle. This has an important carryover for functional strength and sporting performance, especially in any sport where running is involved. It is also a great exercise to tone and shape your butt and midsection.

Starting

Lie on the floor or mat with your shoulders placed on the rounded surface of a Bosu ball. Place a dumbbell, bar or weight plate on your hips for added resistance. Keep both feet flat on the floor with your knees bent. Place your hands on the weight to keep it stable.

TIP: Learn to contract your glutes properly and control your bodyweight before you add extra weight to the exercise.

The movement

Push through your heels to raise your hips off the floor, until fully extended. Hold for a count of at least two seconds as you contract your glutes at the top of the movement. Return to the starting position by lowering your hips down to the floor. Do not allow your hips to touch the floor again before repeating for the required reps.

Progression: Once you can perform weighted double leg glute bridges with good control and glute activation progress to single leg bridges.

Muscles targeted

Primary: Gluteus maximus
Secondary (stabilisers and synergists): Obliques, rectus abdominis, iliopsoas, tensor fasciae latae, pectineus, sartorius, adductor longus, adductor brevis, quadriceps, erector spinae.