The Glute Bridge is a powerful but gentle exercise for activating your glutes and hamstrings - the muscles that stabilize your lower back and knees. If you spend a lot of time sitting, your glutes often "switch off," leading to poor posture and lower back pain. This simple exercise helps wake them up and is essential for functional movement.

New to Glute Bridges? Lie on your back with your knees bent and feet flat on the floor. Simply squeeze your glutes to lift your hips until your body forms a straight line from your shoulders to your knees. Aim for three sets of ten, but only do what is comfortable. 

Need a Challenge? Try Single-Leg Glute Bridges (as shown) or hold a heavy item (like a bag of shopping) on your hips for added resistance.

Quick Reminder: Focus on a slow, controlled lift and hold the squeeze at the very top for a full two seconds. Don't use your back to lift; power the movement only with your glutes.

Ouch, I fear this amazing human puts a few of us in the shade. Meet Celia Duff, aka Badass Gran, who is a double world HYROX champion at aged 70! A well-earned alias, that's for sure.

If you've not heard of HYROX, it's a fitness trend that involves competing around 8km of running and eight functional workout stations, including rowing, sandbag lunges and sled pull. So, pretty hardcore 💪 Celia started competing aged 68, encouraged by her HYROX-keen daughter, and says it's changed her life. "I'm fitter and stronger than ever" she told Women's Health. "I walk taller both physically and mentally... I’m proud to show that ordinary people can do extraordinary things..."

Did you know that only around 6% of people meet the full activity guidelines for adults with most people coming up short on the the amount of strength training we should be doing? We should be doing strengthening activities that work all the major muscle groups at least twice a week.

Let's all try to be a Badass Gran/Pa/Mother/Father/Daughter/Son!

💪 You Got This: 100 Days Powered by adidas: 100 days of movement - record your last activities by the end of December for your final chance to score! 👀

🏃 December 400-Minute x Runna Challenge: Complete 400 minutes of activity (any sport counts) to earn the badge, a 2-week Runna trial, and entry into a marathon giveaway! 🏅

📅 December Days Active Challenge: Move a little every day - rack up those streaks, earn the badge, and finish the year strong 🔥.

🚴‍♀️ December Ride 200K Challenge: Two wheels, 200K — ride indoors or outdoors this month to earn the finisher's badge 🚴‍♀️.