Glute Bridge

Muscle Groups Involved

Glutes - Primary

Highlights

Brace your abs before lifting.
Go to neutral. Do not hyperextend your spine.
Pause at the top and squeeze.
Lower under control.

Description

The Glute Bridge is an exercise made famous in the rehab and home exercise world and for good reason. It’s an excellent choice for building the glutes and core and is very scalable. Start by lyi

The Glute Bridge is an exercise made famous in the rehab and home exercise world and for good reason. It’s an excellent choice for building the glutes and core and is very scalable. Start by lying on your back, knees bent, feet flat on the floor. Use a pad on your hips if you are using weight for this exercise and support the weight with the palms of your hands. Take a deep breath and brace your core before lifting your hips off the floor towards the ceiling. Maintain a neutral spine position as you drive your heels into the ground, pushing your knees out to the side, pausing briefly at the top to squeeze. Lower yourself down under control to the starting position without resting on the floor.

Common Mistakes

Do not hyperextend your lower back. It provides no additional benefit and m

Do not hyperextend your lower back. It provides no additional benefit and may injure your back. Pause at the top and bottom of the movement to maintain tension and increase your pump.

Pro Tips

If you hamstring cramps, drive your toes into the front of your shoes to ac

If you hamstring cramps, drive your toes into the front of your shoes to activate your quads which will prevent a cramp. Drive your knees outwards as you raise your hips to increase glute activation. Drive your heels into the floor forcefully to increase glute activation.

Purpose

Glute bridges are a mainstay of glute training for a reason; they work. Thi

Glute bridges are a mainstay of glute training for a reason; they work. This exercise can help isolate your glutes if you have difficulty feeling your glutes activate with more traditional squats, deadlifts and lunges.

Form

If you feel this exercise in your hamstrings instead of your glutes, bring

If you feel this exercise in your hamstrings instead of your glutes, bring your feet a couple inches closer to your buttocks and push your feet into the fronts of your shoes as you press the weight up. This will put more emphasis on your quadriceps and allow your glutes to take over for your hamstrings. Pushing your knees out during the positive and negative phases of the exercise will increase glute activation.