I chose this exercise with this animal because I have a special affiliation for Partula Snails and Glute Bridges, and because I was thinking of an exercise that you should SLOW DOWN in order to do it properly.
This exercise works your glutes better the slower you do it, focusing on your form and challenge yourself to stay stable.
Lay on your back with your feet together on the ground and knees bent. Place your hands either on the ground beside you or behind your head. Keeping your feet on the ground, lift your butt and lower back off the ground. Use your glutes to raise your hips as high as you can and remain stable. SLOWLY lower your body back to the floor.
This exercise can get really easy, really fast. So when you are ready, progress to more challenging modifications:
- Place a weight on your legs and raise glutes up
- When you initially raise your glutes up in the bridge pose, unbend your right knee.
Try to keep the leg parallel to your left knee that is still bent while raising and lowering your body. Once finished with the rep scheme for your right leg, return it to the original starting position and repeat for your left side. This makes the exercise exponentially more challenging, but it works wonders for your Gluteus Maximus.