Consult your doctor before starting if you have any health concerns.
Dead Bug & Glute Bridge
2 mins
No equipment
4 exercises
Target regions
Strength
Stretch
Shoulders
Arms
Chest
Core
Back
Legs
A 2-minute core-and-hip sequence that builds pelvic stability through coordinated movement before opening the front of the hips.
Dead bugs open the routine, demanding the core hold the spine flat while the limbs move independently. Glute bridges follow to strengthen the posterior chain. Half-kneeling hip flexor stretches then release the front of the hips, balancing the strengthening work with targeted lengthening.
A stable pelvis is the foundation upright posture builds on. Weak core and glutes paired with tight hip flexors create the anterior tilt that exaggerates lower-back curve and forces compensation up the chain.
Ready when you are
2 mins · 4 exercises