Glute bridge hold

• Duration: 5 min
• Level: Beginner
• Goal track: Energy boost

Lie on your back with your knees bent and feet flat on the floor, hip-width apart, arms resting by your sides. Press through your heels and lift your hips until your body forms a gentle straight line from knees to shoulders, keeping your ribs down and your breathing steady. Hold the raised position for 5 slow breaths, then lower with control. Repeat 3 times.