Swiss Ball Glute Bridges

Lay on your back with your heels on the center of a swiss ball (aka exercise ball, physio-ball). Place your hands on the ground near your hips to help stabilize your body so you don’t roll off the ball. Perform a glute bridge by pushing your heels into the ball and squeezing your glute muscles to elevate the hips. Make sure you flex the lower abs at the same time as the glutes to keep the body in a straight line from the knees to the shoulders. This will prevent excessive use of the lumbar spine and put more load on the glutes. Focus on the mind muscle connection and really drive through the heels to use as much glutes as possible.