Master the ‘glute bridge’ for a better bum

This is a classic movement used in many exercise disciplines and it is specifically designed to work the glutes, or in layman’s terms, your bum muscles. And who doesn’t want to tone those? But because the “glute bridge” is so often taught and performed poorly, many people feel strain in their hamstrings and lower back, rather than their posteriors. If you want to perfect your own, then you have to learn how to do the perfect bridge. So... are you ready for a booty that will rival Beyoncé’s?

Step one: Quad stretch

Releasing the muscles surrounding the front of the hip will help your glutes fire correctly. Kneel on the floor in a resting lunge position. Slowly push your hips forward until you feel a stretch through your thigh on the back leg. To increase the stretch, raise the back foot off the ground.

Hold for one minute, repeat on opposite leg.

Step two: Wake up your bum

Lying on your side, knees bent in front, straighten your top leg so that it forms a straight line from head to toe. Raise the leg five inches off the ground and tense your bum muscle. Holding this squeeze, slowly move the leg behind you to find maximum contraction, then add a little raise- up. The action resembles drawing the shape of a capital “L” in the air.

Perform for two minutes. Repeat on the other side.

Step Three: The Glute Bridge

Lying on your back, bend your knees up, keeping your feet flat on the ground with your heels five inches in front of your bum. To make sure your knees are in the correct position tie a belt around them, giving yourself enough slack to be able to pull them apart to hip width.

Constantly holding the belt taut with your knees encourages your bum to engage. Then tighten your core and tilt your hips, “imprinting” your lower back into the floor, then lift your hips off the floor.

As you continue this hip lift, your spine will naturally raise until you are making a straight line from your shoulders to your knees. Hold this, then roll down vertebra by vertebra, still focusing the tension through your bum and core. Stop and reset your position if you feel the backs of your legs getting involved. Perform for two minutes or until fatigue sets in.

David Higgins is co-founder of TenPilates (tenpilates.com)