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Strength Training
Glute Bridge
Beginner
About This Exercise
A bodyweight hip-extension exercise that targets the glutes with minimal lower-back demand. A foundational hip-hinge prerequisite for heavier loaded variants like the barbell glute bridge or hip thrust.
1Setup
Lie on your back with knees bent and feet flat on the floor about hip-width apart, heels close to your glutes. Arms rest at your sides, palms down.
2Execution
Drive your heels into the floor and lift your hips toward the ceiling, squeezing your glutes at the top. Your body should form a straight line from shoulders to knees. Pause briefly, then lower with control. Avoid arching the lower back at the top — the lift comes from glute contraction.
Pro Tips
- Squeeze the glutes hard at the top — that is the working position
- Do not push through the toes; drive through the heels
- Keep ribs down to avoid lower-back hyperextension
- Slow eccentric (3-second lower) increases glute time-under-tension
Train This Exercise
Quick workout with this exercise