Glute Bridge
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Lying on your back with knees bent, drive the hips up to full extension and squeeze the glutes — the base bodyweight hip-extension exercise.
Detail
Lie face-up with knees bent and feet flat on the floor, hip-width apart, arms by the sides. Press through the heels to lift the hips until the body forms a straight line from knees to shoulders, squeezing the gluteus-maximus hard at the top, then lower under control. The hamstrings assist in hip extension and the erector-spinae stabilizes. Avoid arching the lower back to gain height — the motion comes from the hips, not the lumbar spine.
The entry to the hip-hinge-bridge-progression: progress with reps, a 1-2 s top hold, then to the single-leg version. A glute-activation staple and a gentle posterior-chain option for those who cannot load the spine.
Key facts
- Knees bent, feet flat; drive hips to full extension, squeeze glutes at the top.
- Motion from the hips, not lumbar extension — avoid over-arching the low back.
- Progress with reps, top-hold, then single-leg.
Connections
- hip-hinge-bridge-progression — step 1.
- single-leg-glute-bridge — the next step.
- hip-extension — related loaded movement.
- gluteus-maximus / hamstrings — prime movers.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.