GlutesBeginnerBodyweight

Glute Bridge

The glute bridge is an effective and beginner-friendly exercise that activates and strengthens the glutes, hamstrings, and core. It's excellent for building hip extension strength and improving lower back health.

Primary Muscle

Glutes

Secondary Muscles

LegsCore

Step-by-Step Instructions

  1. 1

    Lie face-up on the floor with knees bent and feet flat, hip-width apart.

  2. 2

    Place your arms at your sides with palms facing down.

  3. 3

    Press through your heels and squeeze your glutes to lift your hips.

  4. 4

    Raise your hips until your body forms a straight line from shoulders to knees.

  5. 5

    Hold the top position for 1-2 seconds, squeezing glutes hard.

  6. 6

    Lower your hips back to the floor slowly and repeat.

Common Mistakes

  • ✗Pushing through the toes instead of the heels.
  • ✗Hyperextending the lower back at the top.
  • ✗Not squeezing the glutes at the top of the movement.
  • ✗Rushing through reps without pause at the top.

Safety Tips

  • ✓Keep your core engaged to protect the lower back.
  • ✓Progress to single-leg or weighted variations as you get stronger.
  • ✓If you feel it mostly in your hamstrings, move feet slightly closer.
  • ✓This exercise is safe for most back pain sufferers when done correctly.
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