Glute Bridge
Equipment: None
Tempo: 1-2 seconds up, 1-second hold, 2 seconds down.
Breathing: Exhale as you lift, inhale as you lower.
Starting position
Lie on your back, knees bent, feet flat on the floor hip-width apart, arms at your sides.
Step by step
- Press through your heels and squeeze your glutes to lift your hips off the floor.
- Raise until your body forms a straight line from shoulders to knees.
- Hold briefly at the top, squeezing your glutes hard.
- Lower with control back to the starting position.
Correct-form cues
- Drive through your heels, not your toes.
- Avoid overarching your lower back at the top — stop the lift where your glutes, not your spine, are doing the work.
Common mistakes
Overarching the lower back at the top
Coaching cue: Lower the height of the lift slightly and focus the squeeze in your glutes.
Feet too far from the hips
Coaching cue: Bring your heels closer, roughly a hand's length from your glutes.
Easier option
Shorten the range of motion, lifting just a few inches.
Harder option
Single-leg glute bridge — extend one leg straight while lifting through the other.
Safety note
- A very gentle, low-impact movement — safe for most people including as a warm-up.
Stop and rest if you notice: Sharp lower back or hip pain.
These are general coaching cues, not a substitute for in-person instruction. If you have pain, an injury, or a medical condition, check with a qualified professional before trying this exercise.
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