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Glute Bridge

A glute-focused exercise that involves raising the hips from a lying position to target the gluteal muscles and improve hip strength and stability.

Exercise Overview

Category

Dynamic Calisthenics

Exercise_Type

Strength

Difficulty_Level

Beginner

Technique

Lie on your back with knees bent and feet flat on the ground. Lift your hips up toward the ceiling, squeezing your glutes at the top, then lower back down to starting position.

Starting Position

Begin lying on your back with knees bent, feet flat on the ground, and arms at your sides.

Finishing Position

Return to the starting position with hips on the ground after completing the glute bridge movement.

Form Cues

Squeeze glutes, lift hips high, maintain form, control the movement

Common Mistakes

Not squeezing glutes, arching lower back, moving too fast, incomplete range of motion

Progression Tips

Add weight, perform single leg, or increase hold time at the top.

Regression Tips

Reduce range of motion, perform with assistance, or use modified position.

Safety Notes

Maintain proper form to avoid lower back strain. Stop if you experience pain in the lower back, hips, or knees. Keep your core engaged throughout the movement.