Butt Lift (Bridge)
The Glute Bridge is a foundational hip-hinge exercise that isolates and strengthens the posterior chain. It's excellent for building glute and hamstring strength, improving hip stability, and serving as a primer for more advanced lower-body movements.
About This Exercise
The Glute Bridge is a foundational hip-hinge exercise that isolates and strengthens the posterior chain. It's excellent for building glute and hamstring strength, improving hip stability, and serving as a primer for more advanced lower-body movements.
1Setup
Lie on your back on the floor with your knees bent and feet flat, positioned hip-width apart and close enough that you can graze your heels with your fingertips. Rest your arms by your sides, palms down. Ensure your spine is in a neutral position, not arched or flattened into the floor.
2Execution
Brace your core. Drive through your heels to lift your hips upward, focusing on a sequential 'peel' of your spine off the floor until your body forms a straight line from shoulders to knees. Squeeze your glutes hard at the top for a 1-2 second pause, ensuring your ribs don't flare upward. Lower with control, reversing the motion vertebra by vertebra, to return to the starting position.
Pro Tips
- Press through your heels, not your toes.
- Avoid pushing your hips so high that your lower back arches.
- Squeeze your glutes at the top as if holding a coin between them.
- Keep your chin gently tucked to maintain a neutral neck.
- Imagine you're pulling the floor apart with your feet to engage the glutes more.
Train This Exercise
Quick workout with this exercise
How to programme it
| Sets | 3 |
|---|---|
| Default reps | 12 |
| Rest | 60 sec |
| Movement pattern | Push |
| Movement type | Isolation |