Strength · Bodyweight · Beginner · ~3 min
Glute bridge
Strengthens glutes and hamstrings with little knee load. Strong hips help control lunges and landings.
▶ How to Perform the Perfect Glute Bridge — Airrosti Rehab Centers (YouTube)
More videos: How To Do A Glute Bridge | The Right Way | Well+Good (Well+Good) · Avoid The #1 Glute Bridge Mistake (do this instead) (Conor Harris)
Prescription3 × 12 reps · rest 45 s
EquipmentExercise mat
ImpactLow
FormatSolo
Starting position
Lie on your back, knees bent, feet flat hip-width apart, arms by your sides.
How to do it
- Brace your trunk lightly.
- Squeeze glutes and lift hips until knees, hips and shoulders form a line.
- Pause for 1–2 seconds, then lower slowly.
Technique cues
- Ribs down: do not arch
- Push through the heels
- Squeeze the glutes at the top
Common mistakes
- Over-arching the lower back
- Feeling it mostly in the hamstrings (move feet closer)
- Rushing
Easier
Smaller range.
Harder
Single-leg glute bridge or a mini band above the knees.
Safety
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.