Smart Workout Diary

Glute Bridge

The glute bridge is a bodyweight hip-extension exercise performed lying on your back. It primarily trains the glutes, with the hamstrings assisting, and supports lower-body strength and hip-control development.

Demonstration

Demonstration: Glute Bridge

Instructions

  1. Lie on your back with your knees bent, feet flat on the floor about hip-width apart, and arms by your sides.
  2. Position your feet so your heels are comfortably close to your hips.
  3. Brace your abdomen and press through both feet to lift your hips.
  4. Raise your hips until your torso and thighs form a straight line, squeezing your glutes at the top.
  5. Lower your hips under control to the floor and repeat.
Muscle Group
Glutes
Other Muscle Groups
Hamstrings
Type
Strength
Mechanics
Compound
Movement Patterns
Hip Hinge
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep your ribs down and avoid arching your lower back at the top.
  2. Keep your knees tracking in line with your feet rather than letting them collapse inward.
  3. Press through your whole foot, maintaining contact through the heel and forefoot.
  4. Use a smooth, controlled range of motion instead of bouncing off the floor.
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