Glute Bridge
A foundational strengthening exercise for the glutes and posterior chain that supports the lower back and hips.
Demonstration video coming soon
A guided YouTube video will appear here once it's available.
Step-by-Step Instructions
Lie on your back with knees bent and feet flat, hip-width apart.
Gently brace your core and tuck the pelvis slightly.
Press through your heels to lift your hips until your body forms a straight line.
Squeeze the glutes at the top for a moment.
Lower with control and repeat.
Benefits
- Strengthens the glutes and hamstrings
- Supports a stable lower back
- Improves hip control
- Easy to scale up or down
Precautions
- Drive through the heels, not the low back
- Avoid over-arching at the top
- Keep the movement controlled
Common Mistakes to Avoid
- ✕Arching the lower back at the top
- ✕Pushing the hips too high
- ✕Letting the knees fall inward
Make it harder
- March one foot at a time at the top
- Add a single-leg version
Make it easier
- Reduce the lift height
- Pause and reset between reps
Related exercises
Cat-Cow Stretch
A gentle, flowing spinal mobility exercise that alternates between arching and rounding the back to ease stiffness and warm up the spine.
Bird Dog
A core-stability exercise that trains the muscles supporting your spine by extending opposite arm and leg while keeping the torso still.
Child's Pose
A restful, restorative stretch that gently lengthens the lower back and hips while encouraging slow, calming breathing.