What It Works

The glute bridge trains the glutes and hamstrings from the floor. It is a simple, equipment-free way to wake up the hips and build a base for heavier thrusting later.

In everyday life strong glutes help you stand up from the floor, climb stairs, and take pressure off the lower back.

How to Perform

Lie on your back with knees bent and feet flat, about hip-width apart. Arms rest by your sides. Brace your core lightly.

Drive through the heels and lift the hips until the shoulders, hips, and knees form a straight line. Squeeze the glutes at the top. Lower under control. Don’t push the hips so high that the lower back takes over.

Setup & Movement – Quick Bullets

• Lie on your back, knees bent, feet flat
• Feet about hip-width
• Drive through the heels
• Lift to a straight line (shoulders–hips–knees)
• Squeeze the glutes at the top
• Lower under control

Common Mistakes

Common issues include over-arching the lower back, pushing through the toes, letting the knees fall in, and rushing the reps.

Watch Out For

• Lower back taking over at the top
• Pushing through the toes
• Knees collapsing inward
• Bouncing the hips

Quick Fixes

• Think “ribs down, squeeze the glutes”
• Keep the heels heavy
• Knees track over the toes
• Pause briefly at the top

Key Cue

Heels down. Squeeze the glutes.

This is a hip lift, not a back bend. Finish in a straight line and own the squeeze.

Scaling

Easier: Shorten the range or hold the top for a few seconds with bodyweight only.

Harder: Add a dumbbell across the hips or progress to the hip thrust.