Glute Bridge
A floor-based hip strength exercise that's easy on the back.
Lower BodyCore and TrunkBeginnerHome
Demonstration video — coming soon
What it trains
Glutes, hamstrings and trunk control.
Why it's useful
Builds hip strength with minimal setup and low load on the spine.
Setup
- Lie on your back, knees bent, feet flat.
- Feet about hip-width, roughly under the knees.
- Squeeze the glutes to lift the hips until the body forms a straight line.
- Lower under control.
Three coaching cues
- Squeeze the glutes, don't just lift
- Ribs stay down
- Full range, no overextension
Common mistakes
- Overextending the low back
- Pushing through the toes only
- Rushing the rep
Easier version
Shorter range of motion.
More challenging
Single-leg glute bridge or add load across the hips.
Safety considerations
- Stop if it creates back pain.
Related exercises
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