Glute Bridges
Lie on your back, knees bent, feet hip-width. Brace core, drive through heels, squeeze glutes to lift hips into a straight line from shoulders to knees. Pause, lower with control. Builds glute strength and hip stability.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Lie on your back with knees bent and feet flat about hip-width.
- Set the heels close enough that pressing through them feels strong.
- Brace the core and pull the ribs gently toward the pelvis.
- Drive through the heels to lift the hips until the body forms a straight line from shoulders to knees.
- Squeeze the glutes hard for one count at the top.
- Lower under control without losing the brace.
Watch for
- Overarching the low back at the top.
- Pushing through the toes instead of the heels.
- Knees collapsing inward.
Breathing
Exhale as you lift, inhale as you lower.
Tip
If the hamstrings cramp, walk the heels slightly closer or further until the glutes own the lift.
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