Glute bridge
Also called Glute bridges, Hip bridge, Hip raise
The glute bridge is a simple floor exercise for the backs of your hips. You lie on your back with bent knees and lift your hips. Your glutes work hardest, while your hamstrings, abs and lower back assist. It is gentle, suits beginners and works as a warm-up for squats and lunges. Drive through your heels and squeeze your glutes at the top, without arching your lower back. When it feels easy, the Single-leg glute bridge or the Hip thrust is the next step.
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How to do it
- Lie on your back with your knees bent and your feet flat, hip-width apart.
- Place your feet close to your glutes.
- Drive through your heels and lift your hips until your body forms a line from knees to shoulders.
- Squeeze your glutes at the top, then lower slowly.
Form tips
- Lie on your back, feet hip-width, close to your glutes.
- Drive through your heels, keep your ribs down.
- Squeeze your glutes at the top, don't over-arch.
Common mistake
- Arching your lower back instead of lifting with your glutes.