Glute Bridge
Form Cues
- 1
Lie on your back with knees bent, feet flat on the floor hip-width apart.
- 2
Arms resting at your sides, palms down.
- 3
Press through your heels and squeeze your glutes to lift your hips.
- 4
Drive hips up until your body forms a straight line from shoulders to knees.
- 5
Hold for a full second at the top, squeezing glutes maximally.
- 6
Lower slowly back to the floor and repeat.
Common Mistakes
- ●
Pushing through the toes instead of the heels.
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Hyperextending the lower back at the top — stop when hips are level.
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Not fully squeezing glutes at the top.
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Letting knees cave inward — keep them aligned with toes.
Video guide coming soon
Equipment Variations
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Barbell hip thrust — adds load, same movement pattern.
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Single-leg glute bridge — unilateral, more challenge.
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Banded glute bridge — resistance band above knees for more activation.
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Elevated glute bridge — feet on a bench, greater range of motion.
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