Glute bridge
- Muscle group
- Buttocks
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings
- Lie on your back with your knees bent and your feet flat on the floor, about hip-width apart. Position your heels close enough to your glutes that you can touch them with your fingertips.
- Engage your core, then drive through your heels to lift your hips toward the ceiling. Raise them until your body forms a straight line from your shoulders to your knees.
- Squeeze your glutes hard at the top of the movement, then slowly lower your hips back to the starting position with control.
Tips
- Press evenly through both heels as you lift, keeping your toes light on the floor, so the drive comes from the back of your legs and glutes rather than your forefoot.
- At the top of each rep, pause briefly with your glutes squeezed before lowering, rather than immediately reversing direction.
- Lower your hips with control through the full descent rather than dropping them quickly back to the floor.
Common mistakes
- Pushing through the balls of the feet instead of the heels causes the knees to drift forward and shifts the movement away from the glutes and hamstrings.
- Hyperextending the lower back at the top of the movement so the hips rise above the straight shoulder-to-knee line, causing the lumbar spine to arch sharply.
- Allowing the knees to fall inward during the lift instead of keeping them in line with the feet.
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