GLUTE BRIDGE
PURPOSE
The glute bridge is a fundamental lower body exercise that targets the glutes and hamstrings while improving hip mobility and core stability.
Primary muscles: glutes, hamstrings, core
Equipment: bodyweight, barbell, dumbbells
Difficulty: beginner
PROGRESSIONS
Start with easier variations and gradually progress to more challenging ones as you build strength:
- Bodyweight glute bridges
- Weighted glute bridges (barbell or dumbbell on hips)
- Single-leg glute bridges
- Elevated glute bridges (feet on bench)
- Barbell hip thrusts
- Banded glute bridges
- Marching glute bridges
STEP-BY-STEP TECHNIQUE
- Lie on back with knees bent, feet flat on floor
- Feet hip-width apart, close to glutes
- Engage core and press lower back into floor
- Drive through heels to lift hips toward ceiling
- Squeeze glutes at top, forming straight line from shoulders to knees
- Hold briefly at top, then lower with control
- Keep knees from drifting outward
COMMON MISTAKES
- Pushing through toes instead of heels
- Overarching lower back at top
- Not squeezing glutes enough
- Feet too far from or too close to glutes
- Letting knees drift outward
- Moving too quickly without control
EXERCISE DEMONSTRATION
TIMER & PROGRESS
01:00
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SETS COMPLETED
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