Lie with your back flat on an exercise mat with a short band just above your knees and a bench (or equivalent platform) placed horizontally in front of you. Place the heels of both feet atop the edge of the bench hip width apart. Ensure that your pelvis is tucked forward (ensuring you have no arch in your back whilst lying down). Focusing the tension in your glutes, drive your hips up to full hip extension, exhaling as you do so. Make sure to keep your heels pressed firmly into the bench and push your knees out against the band. Pause for a count of one when your hips reach full hip extension, keeping the tension in your glutes and then return with control to the start position, inhaling as you do so. Repeat.Feet-elevated Banded Glute Bridge