Lift your hips into a bridge by extending at the hips to load the glute muscles. The movement uses hip extension to primarily work the glutes.
How to do the Glute Bridge#
- Lie on your back with knees bent, feet flat and hip-width apart, heels positioned near your glutes.
- Brace your core and press through your heels to lift your hips until your body forms a straight line from shoulders to knees.
- Squeeze your glutes at the top and hold for a moment without overarching your lower back.
- Lower your hips slowly until your tailbone returns toward the floor while maintaining tension in the glutes and core.
- Keep your knees tracking over your feet throughout each repetition and repeat for the desired reps.
Muscles worked#
- Primary: Glutes
- Secondary: Hamstrings, Abs, Lower back
Common mistakes#
- Arching the lower back at the top instead of using the glutes.
- Pushing through the toes rather than driving through the heels.
- Letting the knees collapse inward or flare outward during the lift.
- Lowering the hips quickly instead of controlling the descent.
