Bodyweight glute bridge. Great activation exercise and beginner hip thrust. Targets the glutes with no equipment required. Can be done anywhere — at home, in a park, or at the gym. Builds body control and functional fitness.
How to Do Glute Bridge: Step by Step
Lie on back, knees bent, feet flat on floor
Drive hips up by squeezing glutes
Hold at top for a second
Lower with control
Common Mistakes to Avoid
Pushing through toes instead of heels
Hyperextending lower back
Not squeezing glutes at top
Glute Bridge Tips
Start with bodyweight or light weight to master the form before progressing
Focus on the mind-muscle connection — think about the target muscle working
Control both the lifting and lowering phases for maximum muscle activation
Use a tempo of 2 seconds up, 1 second pause, 2 seconds down for best results