VARIATIONS
Glute Bridge
Both feet stay flat on the floor
This isolation exercise targets the glutes and hamstrings to build posterior chain strength and hip stability. It serves as a foundational movement for hip extension without requiring equipment.
HOW TO DO IT
- Lie on your back with knees bent and feet flat on the floor.
- Place your arms by your sides with palms facing down.
- Drive through your heels to lift your hips toward the ceiling.
- Squeeze your glutes hard at the top of the movement.
- Lower your hips back to the floor with control.
COMMON MISTAKES
- Arching the lower back excessively at the top.
- Pushing through the toes instead of the heels.
- Lifting the hips too high using the back instead of glutes.
- Rushing the descent and dropping the hips.
TIPS
- Keep your chin tucked to maintain a neutral spine.
- Drive through the mid-foot and heels, not the toes.
- Avoid flaring your ribs as you lift your hips.
DETAILS
- Muscles
- Glutes
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Bridge
- Legs
- Both
- Hand orientation
- Pronated (palms down / away)
- Body position
- Lying on the back
SIMILAR EXERCISES
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Ratings
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