The glute bridge is a beginner-friendly move that fires up your glutes, hamstrings, and core while protecting the lower back. Add it to warm-ups, leg days, or rehab routines for stronger hips and better posture.
How to Do a Glute Bridge?
- Start position: Lie on your back, knees bent, feet flat and hip-width apart. Arms rest by sides, palms down.
- Brace: Tighten your core and squeeze glutes before lifting.
- Lift: Press through heels, raising hips until your body forms a straight line from knees to shoulders.
- Peak squeeze: Hold 1–2 s at the top, keeping glutes and abs engaged.
- Lower: Control the descent, lightly touching the floor before the next rep.
- Tip: Keep gaze to ceiling, ribs down and avoid arching the lower back.
What Muscles Does It Work?
- Gluteus Maximus & Medius
- Hamstrings
- Core / Lower Back
Incorporate glute bridges 2–3 times per week to boost hip drive, reduce knee pain risk and enhance athletic power.
