Hip Bridge Foot On Knee Arms Crossed

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The hip bridge foot on knee arms crossed workout primarily engages the glutes using bodyweight.

Secondary muscles are also activated, but to a lesser extent.

Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Place your right ankle on your left knee, creating a figure-four shape with your legs.
Cross your arms over your chest, with your hands resting on opposite shoulders.
Engage your core and glutes, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
Lower your hips back down to the starting position, maintaining control and keeping your core and glutes engaged.

Start by lying on your back with your knees bent and feet flat on the ground.
Place your right foot on your left knee, creating a triangle shape with your legs.
Cross your arms over your chest, engaging your core muscles.
Press through your left foot and lift your hips off the ground, squeezing your glutes at the top.
Keep your core tight and avoid arching your lower back.
Lower your hips back down to the ground with control, maintaining tension in your glutes throughout the movement.
Repeat the exercise for the desired number of repetitions, then switch sides.