The glowing area shows where you should feel it working.
Bridges · ●●● Difficulty 1 of 3
Glute Bridge
Gluteus maximus
A floor-based hip extension that teaches you to feel your glutes working. Great for warm-ups, beginners and high-rep burnouts.
Set up
- Lie on your back, knees bent, feet flat and hip-width apart.
- Arms relaxed by your sides, palms down.
How to do it
- 1Gently tilt your pelvis so your lower back presses lightly into the floor.
- 2Drive through your heels to lift your hips into one line from knees to shoulders.
- 3Squeeze your glutes for 2 seconds at the top.
- 4Lower slowly, touching the floor lightly before the next rep.
Form cues
- Tuck your tailbone slightly
- Knees push gently out
- Lift with glutes, not hamstrings
Common mistakes
- Over-arching at the top
- Feet too far away (hamstrings cramp)
- Letting knees cave in
Make it work for you
- Easier
- Shorter range, focus on the squeeze
- Harder
- Single-leg glute bridge or add a band
- Bodyweight
- Bodyweight
- Bands
- Mini band above knees
- Dumbbells
- Dumbbell on hips
- Gym
- Barbell on hips
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Take the quizRecommended gear
For your glute bridge
The one thing every home program needs
Fabric booty bands (set of 3)
Comfort for every floor exercise
Thick exercise mat
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