# Core and Glutes Stability Foundation

A calm core-and-glutes session for building control around the hips and trunk. Move slowly and keep the back quiet.

- URL: https://formaroutines.com/routines/core-glutes-stability-foundation/
- Duration: About 11 min
- Admin slug: core-glutes-stability-foundation

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. Glute Bridge

2 sets · 10 reps · 25s rest

Press through heels and lift hips without arching the lower back. Pause briefly at the top.

### 2. Dead Bug Heel Tap

2 sets · 8 reps · 25s rest · both sides

Brace gently and tap one heel down at a time. Shorten the range if the back wants to arch.

### 3. Side-Lying Clamshell

2 sets · 10 reps · 20s rest · both sides

Keep hips stacked and open the top knee without rolling the pelvis back.

### 4. Bird Dog Reach

2 sets · 6 reps · 25s rest · both sides

Reach opposite arm and leg long. Move slowly enough that the hips stay level.

### 5. Forearm Plank From Knees

2 sets · 20s hold · 30s rest

Hold a short plank from knees with ribs down and steady breathing. Stop before shoulders shrug.