About this exercise
Is a bodyweight exercise that primarily targets the glutes and hamstrings while also engaging the lower back and core. It’s excellent for improving hip strength, stability, and posture, and can help reduce lower back pain.
Glute bridge
Step by step instructions, muscle activation and variants for the Glute bridge.
EasyGlutes
How to Perform
- Lie flat on your back with knees bent and feet flat on the ground, hip-width apart.
- Position your arms at your sides, palms facing down for support.
- Engage your core and squeeze your glutes.
- Push through your heels to lift your hips off the ground until your body forms a straight line from shoulders to knees.
- Avoid overextending your back; focus on using your glutes to lift.
- Hold the top position for a moment, then slowly lower your hips back to the ground.
- Inhale as you lower and exhale as you lift.
- Repeat for the desired number of repetitions, maintaining control throughout.
Muscle Activation
Primary
Glutes
Secondary
Quadriceps
Common Mistakes
Common mistakes content is coming soon.
About the Glute bridge
The Glute bridge is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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