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 (Sacrospinalis) stabilizes. Avoid arching the lower back to gain height — the motion comes from the hips, not the lumbar spine.
The entry to the Glute Bridge & Hip Thrust 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
- Glute Bridge & Hip Thrust Progression — step 1.
- Single-Leg Glute Bridge — the next step.
- Hip Extensions — related loaded movement.
- Gluteus Maximus / Hamstrings — prime movers.
Sources
Keep this lesson, or ask how it applies to you.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.