Movement Library
Glute Bridge
- Pattern
- Hinge
- Trains
- Muscular strength
- Difficulty
- Beginner
- Measured in
- Repetitions
How to perform
- 1Drive through your heels and squeeze your glutes to lift your hips.
- 2Form a straight line from shoulders to knees at the top.
Technique in detail
Lie on your back with your knees bent and your feet flat, heels roughly a hand's length from your glutes. Press your lower back gently toward the floor so the pelvis tucks slightly. Push through your heels and lift your hips until your body forms a straight line from knees to shoulders. Squeeze the glutes hard at the top and hold for a second — this is where the work actually happens. Lower with control until your hips just touch down, then go again without resting.
Common mistakes
- Arching the lower back to get higher. Height is not the goal; a straight line is. If you feel it in your lower back rather than your glutes, you have gone past the top.
- Pushing through the toes, which recruits the hamstrings and quads instead. Keep the pressure in the heels and let the toes stay light.
- Placing the feet too far from the body, which turns it into a hamstring exercise. Walk the heels closer until you feel the glutes take over.
Equipment
- No equipment
Progression
Movements in this library are chained from easiest to hardest, so you always have a next step.
Related movements
Hip Hinge
Beginner
Push your hips straight back with a flat back and soft knees.
Band Pull-Through
Easy
Face away from the anchor, hinge, and stand tall to pull the band through your legs.
Dumbbell Romanian Deadlift
Easy
Slide the dumbbells down your thighs as you hinge at the hips.
Good Mornings
Easy
With hands behind your head, hinge at the hips until your chest nears parallel.
Dumbbell Swing
Moderate
Hinge and swing the dumbbell between your legs, then snap your hips forward.
Single-Leg Deadlift
Moderate
Hinge forward on one leg, letting the other extend behind you.
Want these tracked — sets, reps and progress over time?
Start tracking freeThis library is general fitness education, not medical advice. If you are pregnant, injured, or managing a health condition, check with a clinician before starting something new. Stop if a movement hurts.