Glute Bridge

GlutesBodyweight

The glute bridge isolates and fires up your glutes while reinforcing core stability and hip extension power.

How to do it

1Lie on your back with knees bent, feet flat on the floor hip-width apart, about 6 to 8 inches from your glutes.

2Drive through your heels and squeeze your glutes to lift your hips up off the floor.

3Raise your hips until your body forms a straight line from shoulders to knees, keeping your spine neutral.

4Pause at the top for 1-2 seconds, squeezing your glutes as hard as possible.

5Lower your hips back to the floor under control, keeping tension on the glutes throughout.

6Repeat for reps while maintaining crisp form on every rep.

Common mistakes

Arching your lower back excessively at the top instead of extending through the hips.

Letting your heels lift off the floor, shifting the work away from glutes onto your calves and quads.

Shortening the range of motion by not driving hips high enough or resting too long at the bottom.

Pushing with your quad muscles instead of driving through heels to recruit glutes.

Breathing

Inhale as you lower your hips back down, exhale as you drive up into full extension.

Make it harder or easier

To scale down: Slow the tempo down or reduce the top height to focus purely on feeling glute activation.

To level up: Perform single-leg glute bridges or place a dumbbell/plate across your hips.

Maximize activation: Hold the top peak contraction for 3-5 seconds on every single repetition.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.