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As with any exercise, form is key to reaping the benefits and preventing injury.

OCarroll thoroughly breaks down how to do a glute bridge properly in the video.

Heres how to do it:

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Lie down on your back.

Woman walking on a treadmill at the gym.

Bend your knees and place your feet on the ground.

Lift your hips until you have a straight line from your shoulders to your knees.

Squeeze your glutes at the top.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

Release as you lower your hips back down.

Your butt should be hovering over the ground.

Lift your hips again to start another rep.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

But this weeks workout also has a little something extrabursts of cardio mixed in with those slower movements.

Press play on the video to see her glute bridge tips in action and get the full workout.

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Healthy female training in the gym, performing a hip thrust.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.