Bottle Weighted Glute Bridge
The floor glute bridge loaded at home: a filled water bottle held on the hips stands in for a plate or a dumbbell.
How to do it
Setup
On your back, knees bent, feet planted hip-width, a full bottle held across the hips with both hands.
Steps
- Drive through the heels until the body is a straight ramp.
- Hold the bottle still as the hips rise.
- Lower until the glutes just touch the floor.
Common mistakes
Bottle rolling off: hold it with both hands in the hip crease. Arching at the top: ribs down, the glutes finish the rep. Resting on the floor between reps: touch and go.
Breathing
Exhale driving up, inhale lowering.
