Purpose: The knees are at a high injury risk during breaststroke due to the confounding positions required for force production. Recent literature suggests the glutes play an essential role in controlling knee motion. This exercise forces maximal glute contraction, while maintaining hip extension and knee flexion, similar requirements to breast.

Directions: On an exercise ball walk your body forward and maximally contract your abdominals by bringing your ribs and pelvis together. Next, get into a bridge position and hold.

Remember to make back flat and lift your hips as high as you can without arching back. Once you've lifted as high as you can, maximally tighten the buttocks. Hold for 30 - 60 seconds.