Hinges and bridges
Reverse glute raise
- Kit
- No kit
- Works
- glutes
- Also
- hamstrings · lower back · core
The reverse glute raise is a floor-based hip extension: you lie face down and lift one straight leg behind you, driving the movement from the glute rather than the lower back. It builds control and endurance in the glutes and hamstrings without any load, which makes it a useful work movement in a circuit and a good option if hinging with weight feels awkward. Suits all levels.
Form
How to do reverse glute raise
- 1Lie face down with your forehead resting on your hands or forearms, legs straight and hips flat against the floor.
- 2Brace your stomach lightly and squeeze the glute on one side to lift that leg off the floor, keeping the knee straight or very slightly bent.
- 3Stop when the front of your hip starts to leave the floor, hold the top for a beat, and breathe out as you lift.
- 4Lower the leg slowly until it is just above the floor, then lift again without letting it rest and without rocking your hips.
- 5Keep the effort steady and unhurried for the whole set, then work both sides.
Watch for
Common mistakes
Arching the lower back and letting the hips twist to get the leg higher.
Fix: Keep both hip bones pressed into the floor and accept a smaller range that comes from the glute.
Swinging the leg up and letting it drop back down.
Fix: Lift and lower at the same slow speed so the glute stays under tension throughout.
Bending the knee and kicking the heel toward the ceiling.
Fix: Keep the leg long and think about lifting from the top of the thigh, not the foot.
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.