Hinges and bridges
Glute bridge
- Kit
- No kit
- Works
- glutes · hamstrings
- Also
- lower back · core · inner thighs
The glute bridge is a floor-based hip extension: you lie on your back, feet planted, and drive your hips up until your body forms a straight line from knees to shoulders. It builds the glutes and hamstrings while teaching you to move from the hips rather than arching the lower back. It suits every level, and it works well as steady work inside a circuit.
Form
How to do glute bridge
- 1Lie on your back with your knees bent, feet flat and about hip width apart, heels close enough that your fingertips can almost touch them. Rest your arms by your sides, palms down.
- 2Press your lower back lightly towards the floor and tuck your ribs down so your spine stays neutral before you move.
- 3Push through your heels and drive your hips up until your hips, knees and shoulders line up. Squeeze your glutes hard at the top and breathe out as you rise.
- 4Hold the top for a beat without pushing your hips higher by arching your back.
- 5Lower your hips under control, breathing in on the way down, and touch the floor lightly before driving up again. Keep the movement smooth for the whole effort.
Watch for
Common mistakes
Arching the lower back at the top so the ribs flare and the back does the work.
Fix: Stop rising once your hips are level with your knees and shoulders, and keep your ribs pulled down towards your hips.
Feet too far from the hips, which shifts the effort into the hamstrings and makes the top position feel weak.
Fix: Walk your heels in until your shins are close to vertical at the top of each rep.
Pushing through the toes and letting the knees drift inwards.
Fix: Keep your whole foot down with weight in the heel, and press your knees gently outwards in line with your feet.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.