Glute Bridge

Purpose

The glute bridge is a fundamental lower body exercise that targets the glutes and hamstrings while improving hip mobility and core stability.

Primary muscles worked: glutes, hamstrings, core

Equipment needed: bodyweight, barbell, dumbbells

Difficulty level: beginner

Step-by-Step Technique

1. 1. Lie on back with knees bent, feet flat on floor
2. 2. Feet hip-width apart, close to glutes
3. 3. Engage core and press lower back into floor
4. 4. Drive through heels to lift hips toward ceiling
5. 5. Squeeze glutes at top, forming straight line from shoulders to knees
6. 6. Hold briefly at top, then lower with control
7. 7. Keep knees from drifting outward

Common Mistakes to Avoid

• • Pushing through toes instead of heels
• • Overarching lower back at top
• • Not squeezing glutes enough
• • Feet too far from or too close to glutes
• • Letting knees drift outward
• • Moving too quickly without control

Progressions

Start with easier variations and gradually progress to more challenging ones as you build strength:

1. 1. Bodyweight glute bridges
2. 2. Weighted glute bridges (barbell or dumbbell on hips)
3. 3. Single-leg glute bridges
4. 4. Elevated glute bridges (feet on bench)
5. 5. Barbell hip thrusts
6. 6. Banded glute bridges
7. 7. Marching glute bridges

Exercise Demonstration