Glute Bridge

01 Steps

1. 1 Lie on your back with knees bent, feet flat on the floor hip-width apart, arms by your sides.
2. 2 Push through your heels to lift your hips off the floor.
3. 3 Rise until your body forms a straight line from shoulders to knees.
4. 4 Squeeze your glutes hard at the top and hold for 1-2 seconds.
5. 5 Lower your hips slowly toward the floor without fully resting, then rise again.

02 Tips

• ✓ Place your feet close enough to your glutes so your shins are nearly vertical at the top.
• ✓ Push through your heels, not the balls of your feet, to better activate the glutes.
• ✓ Do not arch your back at the top — the movement comes from the hips.

03 Common mistakes

• ✗ Arching the lower back instead of moving the hips: think about tilting your pelvis.
• ✗ Lifting with the lower back instead of the glutes: squeeze your glutes hard before lifting.
• ✗ Feet too far away: your shins should be roughly vertical at the top.

04 If you struggle

• → Reduce the range of motion by only going halfway up.
• → Focus on the glute squeeze: place your hands on your glutes to feel the activation.
• → Do very slow reps with a 3-second hold at the top.