glute-bridge
Lie on your back with knees bent, feet flat on the floor hip-width apart, heels close to your glutes. Engage your core and gently tuck your pelvis to flatten your lower back against the floor.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- gluteus maximus
- gluteus medius
Secondary muscles
- hamstrings
- erector spinae
- rectus abdominis
- obliques
Target muscles
- glutes
- hips
- legs
- abs
How to perform
- 1
Lie on your back with knees bent, feet flat on the floor hip-width apart, heels close to your glutes.
- 2
Engage your core and gently tuck your pelvis to flatten your lower back against the floor.
- 3
Drive through your heels, squeezing your glutes to lift your hips off the floor.
- 4
Continue lifting until your body forms a straight line from your knees to your shoulders, ensuring your core remains engaged.
- 5
Hold briefly at the top, focusing on glute contraction, then slowly lower your hips back to the starting position with control.
Safety & form
Train smart. Read these notes before adding heavy load.
