Glute Bridge
A bodyweight exercise where you lie down and lift your hips, building glute activation and foundational hip strength.
Beginner · Recommended Sets: 3 sets x 15-20 reps · Gluteus Maximus, Hamstrings
Glute Bridge — Points to Check Today
- Lift with your glutes, not your lower back — Lift by squeezing your glutes, not by arching your lower back. (Overarching the lower back to lift)
- Keep your pelvis level at the top — Brace your core slightly so your ribcage doesn't flare up. (Only the lower back arching at the top so the ribs flare open)
- Drive through your heels — Pushing through your toes leaks the tension into the hamstrings and calves. (Pushing through the balls of the feet so the glutes barely work)
Glute Bridge — How to Do It / If You're New
- Lie on the floor with your knees bent, feet hip-width apart, and your heels close to your glutes.
- Drive through your heels to lift your hips so your shoulders, hips, and knees form a straight line.
- Squeeze your glutes hard for 1-2 seconds at the top.
- Slowly lower your hips until they lightly touch the floor, then repeat.