Fysiqal

Hip Hinge · Beginner

Glute Bridge

Compound hip hinge exercise using bodyweight.
Glute Bridge demonstration (no audio).
Movement pattern
Hip Hinge
Difficulty
Beginner
Equipment
Bodyweight
Mechanics
Compound
Sides
Bilateral
Main plane
Sagittal

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How to do the Glute Bridge

Cues reviewed by Kwabena Osei on

Setup

Lie on your back, knees bent, feet flat on the floor near your glutes, arms at your sides.

  1. Drive through your heels to lift your hips up until your body forms a straight line from shoulders to knees, squeezing your glutes at the top.

  2. Avoid hyperextending your lower back at the top -- the movement should end at full hip extension.

  3. Lower under control back to the floor.

Common mistakes

  • Overextending the lower back at the top instead of stopping at full hip extension.

  • Pushing through the toes instead of the heels, which reduces glute emphasis.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Hip extensionprimary action

    Gluteus maximus (prime mover, high emphasis); Gluteus maximus (prime mover, high emphasis); Biceps femoris long head (synergist, moderate emphasis); Semitendinosus (synergist, moderate emphasis); Semimembranosus (synergist, moderate emphasis); Adductor magnus (synergist, low emphasis)

  • Spine extensionsecondary action

    Erector spinae (stabilizer, moderate emphasis); Rectus abdominis (stabilizer, low emphasis)

Related exercises

All hip hinge exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.