Glute Bridge
BWBodyweightStrength
The Glute Bridge is a bodyweight strength exercise where you lie on your back with knees bent and feet flat, then lift your hips toward the ceiling by squeezing your glutes, holding briefly before lowering. Its primary purpose is to build glute strength, improve hip extension, and enhance posterior chain stability. It mainly targets the glutes, with secondary engagement of hamstrings, core, and lower back, making it ideal for beginners, rehab patients, or anyone seeking better posture and athletic power without equipment.
How to Perform Glute Bridge
- 1Lie on your back on the floor with knees bent and feet flat on the ground, hip-width apart, about 12 inches from your buttocks.
- 2Position your arms at your sides with palms down for stability.
- 3Engage your core by pulling your belly button toward your spine.
- 4Inhale to prepare, then exhale as you press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top.
- 5Keep your knees, hips, and shoulders in a straight line, avoiding arching your lower back.
- 6Inhale as you slowly lower your hips back to the starting position without touching the floor fully.
- 7Repeat for desired reps, maintaining control throughout.
- 8Key form tips: Keep your chin tucked and gaze toward the ceiling; avoid pushing through your toes—drive through heels. Common mistakes: Flaring ribcage, overarching back, or using momentum instead of glutes.
