Glute Bridge
Equipment Needed
About This Exercise
A lower body exercise that targets the glutes and hamstrings by driving the hips upward from a lying position.
How to Perform
- 1
Setup
Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides with palms facing down. Your feet should be close enough that you can almost touch your heels with your fingertips.
- 2
Brace Your Core
Engage your core and press your lower back gently into the floor. Squeeze your glutes to prepare for the lift.
- 3
Drive Hips Up
Push through your heels and squeeze your glutes to lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Avoid overextending by arching your lower back at the top.
- 4
Lower with Control
Slowly lower your hips back to the floor with control, maintaining tension in your glutes throughout the descent. Lightly tap the floor before starting the next rep.
Form Tips
- •Drive through your heels, not your toes
- •Squeeze your glutes hard at the top of the movement
- •Keep your core braced throughout the entire rep
- •Maintain a straight line from shoulders to knees at the top
Common Mistakes to Avoid
- •Overextending at the top by arching the lower back
- •Pushing through the toes instead of the heels
- •Rushing the lowering phase instead of controlling it
- •Placing feet too far from or too close to the glutes
Primary Muscles
Secondary Muscles
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