Glute bridge
A hip-extension exercise performed on the floor that directly targets the glutes and hamstrings. It also reinforces proper hip-hinge mechanics and can be progressed in many ways.
GlutesHamstringsCoreLower Back
How to Perform
- Lie on your back with knees bent at about 90 degrees and feet flat on the floor, hip-width apart.
- Place arms flat at your sides for stability.
- Brace your core and drive through your heels to lift your hips toward the ceiling.
- Squeeze your glutes hard at the top — your body should form a straight line from knees to shoulders.
- Lower your hips with control back to the starting position.
Common Mistakes
- Hyperextending the lower back at the top — the movement is a hip hinge, not a back arch.
- Pushing through the toes rather than the heels.
- Not fully extending the hips — not reaching the top position.
Variants
Glute bridge with 3s hold
Adding a 3-second isometric squeeze at the top increases time under tension.
Single-leg glute bridge
One leg raised to dramatically increase the load on the working glute.