Glute Bridge & Hip Thrust Progression

Hip-extension (bridging) movements train the gluteus-maximus and hamstrings — the hip-extensors — and complement the quad-dominant squat family. Progression increases range of motion and shifts to single-leg loading:

1. Glute bridge — lying on the back, feet flat, drive the hips up to full extension. The base movement. → glute-bridge
2. Single-leg glute bridge — one foot off the floor, doubling the load on the working glute. → single-leg-glute-bridge
3. Hip thrust — shoulders/upper back elevated on a bench so the hips travel through a larger range under greater tension at lockout; can also be done single-leg. → hip-thrust

Progress with reps, slow tempo, and pauses at the top (full hip extension with a glute squeeze). When bodyweight becomes easy, single-leg and elevated (hip-thrust) variations restore overload; external load (backpack/weight) extends it further. The nordic-curl-progression complements this line for knee-flexion hamstring work.

• Order: glute bridge → single-leg glute bridge → (bench) hip thrust.
• Targets the glutes and hamstrings (hip extensors); complements squats.
• Progress with reps, tempo, top-position pauses, then single-leg and elevated variations.
• Pair with the nordic curl progression for the knee-flexion hamstring role.

• glute-bridge / single-leg-glute-bridge / hip-thrust — the steps.
• nordic-curl-progression — complementary hamstring work.
• gluteus-maximus / hamstrings — prime movers.