glutes beginnerAI Tracked

Glute Bridge

The glute bridge is where glute training starts. If you sit at a desk all day, your glutes are probably weak and underactive — a condition called "gluteal amnesia." Glute bridges wake them up. They're also one of the safest hip extension exercises, making them perfect for beginners and people recovering from back issues.

How to Do Glute Bridge: Step by Step

  1. Lie on your back with knees bent, feet flat and hip-width apart
  2. Feet should be about 12 inches from your butt
  3. Drive through your heels and squeeze your glutes to lift hips
  4. At the top, your body forms a straight line from shoulders to knees
  5. Pause and squeeze at the top for 1-2 seconds, then lower with control

Common Mistakes to Avoid

  • Pushing hips too high — hyperextending the lower back instead of using glutes
  • Feeling it in your hamstrings instead of glutes — move feet closer to your butt
  • Not squeezing at the top — the pause is where the activation happens

Muscles Worked

gluteshamstringscore
Equipment No equipment needed
Tracking Count reps

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