Glutes / Beginner / Isolation (single joint)

Glute Bridge

A floor bridge that raises the hips to strengthen the glutes and hamstrings.

At a glance

Primary

Glutes

Secondary

Hamstrings, Lower back (erectors)

Equipment

Bodyweight

Movement pattern

Hip extension

Level

Beginner

Type

Glutes, Isolation (single joint)

How to do it

1. Lie on your back with knees bent, feet flat on the floor and arms at your sides.
2. Brace your abs and drive through your heels to lift your hips off the floor.
3. Rise until your body forms a straight line from knees to shoulders and squeeze the glutes.
4. Hold briefly, then lower your hips back to the floor.

Tips

• Do not over-arch the lower back at the top.
• Push through the heels, not the toes.

Common mistakes

• ✗ Arching the lower back to finish the rep.

  Why it hurts: The movement comes from the lumbar spine instead of the hips, compressing the lower back.

  ✓ Instead: Tuck the chin and ribs, tilt the pelvis slightly backward and stop when the hips are level with the knees and shoulders.

• ✗ Feet too far forward or too close.

  Why it hurts: Too far loads the hamstrings (and may cramp them); too close loads the knees.

  ✓ Instead: At the top, the shins should be vertical.

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