Glute Bridge

Technique

Lie on your back with knees bent and feet flat on the floor. Drive through your heels to raise your hips until your body forms a straight line from knees to shoulders. Squeeze your glutes hard at the top. Lower your hips back down without relaxing fully.

Steps

1. Lie on your back with your knees bent and feet flat on the floor
2. Brace your core and drive through your heels
3. Raise your hips until your knees, hips, and shoulders form a straight line
4. Squeeze your glutes at the top without overextending your lower back
5. Lower your hips under control while maintaining tension

Common mistakes

• Pushing through the toes instead of the heels
• Overarching the lower back at the top
• Allowing the knees to cave inward
• Placing the feet too far from the hips

Variations

• Single-leg glute bridge
• Feet-elevated glute bridge
• Banded glute bridge
• Frog-pump glute bridge

FAQ