Isolation / Activation · Public sample
Glute Bridge
A floor-based hip-extension movement that emphasizes glute engagement and controlled lifting and lowering.
Sample instructions · Professional technique review pending.
- Movement pattern
- Isolation / Activation
- Equipment
- Bodyweight; bilateral; unbanded
- Level
- Beginner
- Primary focus
- Glutes and hip extension
How to perform: Glute Bridge
Set
Lie on your back with your knees bent, feet flat on the floor and hip-width apart, and arms resting at your sides.
Lift
Drive through your heels and squeeze your glutes to lift your hips until your body forms a line from your shoulders to your knees.
Control
Keep tension in your glutes and maintain steady posture and breathing. Avoid using momentum or arching through your lower back.
Reset
Lower your hips with control to the starting position. Reset before the next repetition.
Technique essentials
- Set up with bent knees and feet planted.
- Keep your posture and breathing steady.
- Move with control rather than momentum.
- Stop the lift before your lower back takes over.
Watch for
Arching the low back
Keep your core engaged and your ribs down throughout the movement.
Shifting tension to the hamstrings
Focus on squeezing your glutes rather than pushing through your toes.
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