Back Bridges - great for lower back, glutes, hamstrings
By: Heath Maplestone

Back Bridge

MUSCLES WORKED:  Gluteals (gluteus maximus, medius, minimus), Hamstrings, erector spinae.

GREAT FOR:  Working your bottom, back of the thighs, and lower back muscles.

TECHNIQUE TIPS: Begin lying on your back with feet underneath your knees.  Raise you hips until you have a straight line from shoulders through hips to knees.  Repetitions are done by gently raising and lowering hips.

LEVELS:       1.  Feet flat -                                                           HOLD or REPS

2.  Heels only-                                                         HOLD or REPS

3.  Feet flat – one leg up                                        HOLD or REPS

4.  Heels only – one leg up                                    HOLD or REPS

5.  Feet flat – resting weight across hips             HOLD or REPS

6.  Heels only – resting weight across hips         HOLD or REPS

This is a sample from our 12 week home exercise program.  For more information please visit your website www.bigdayhc.com.au or call us on 0400 BIG DAY (0400 244 329).