The Glute & Hamstring Building Progressive Hip Bridge Exercise

Hip bridges are one of the most effective progressive calisthenics exercises for building the glutes and hamstrings. They also don't require any equipment and have lots of progression and regression variations.

Glute and hamstring micro workout:
#1 Warm-up with an isometric lying hip bridge or table bridge, making sure to squeeze the floor between your feet and upper body to fully engage your hamstrings. Hold for about 15s for a few rounds.

#2 Perform 4 sets of the hip bridge progression you can do for 12-15 reps each set. Sit and reach for your toes in between each set to stretch your hamstrings.

Progressive & Weighted Calisthenics book on Amazon: https://cutt.ly/WV4tAaC
Progressive & Weighted Calisthenics book on PDF: https://reddeltaproject.com/rdp-books-on-pdf

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