Superman Hold
Back Strength
Strength2 mins
Glute Activation
Bridge Pose
Activates your posterior chain for proper pelvic alignment. Strong glutes prevent anterior pelvic tilt that reduces height.
Difficulty
Beginner
Duration
2 mins
Category
Strength
How Bridge Pose Helps You Grow Taller
The glute bridge activates your posterior chain (glutes, hamstrings, and lower back), which is essential for maintaining proper pelvic alignment. When your pelvis is properly aligned, your spine can sit in its natural position, maximizing your height. This exercise also decompresses the lower spine by creating space in the lumbar region. Strong glutes prevent anterior pelvic tilt, a common postural issue that can reduce your height by 1-2 inches.
Best when done
Daily for 2 mins
Goal
Glute Activation
Benefits
- Activates and strengthens glutes
- Improves hip mobility and stability
- Reduces lower back pain
- Enhances athletic power
- Corrects anterior pelvic tilt
How To Do It
- 1Lie on your back with knees bent, feet flat
- 2Press through heels to lift hips toward ceiling
- 3Squeeze glutes at the top of the movement
- 4Hold for 2-3 seconds, then lower slowly
- 5Perform 12-15 repetitions for 3 sets
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