Glute Bridge
Glute Bridge is a resistance exercise - strength exercise involving Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus
- Secondary muscles
- Hamstrings, Abdominals
- Exercise type
- Resistance exercise - strength
Exercise technique
- Lie down
Lie face up with knees bent.
- Feet
Plant heels reasonably close to your hips.
- Ribs
Exhale and keep lower ribs controlled.
- Lift
Push through your feet to raise the pelvis.
- Alignment
Stop when shoulders, hips and knees form a line.
- Hold
Squeeze glutes while maintaining knee spacing.
- Lower
Lower the pelvis without lifting your shoulders.
Key technique points
- Do not transfer load onto your neck.
- Do not place heels excessively far away.
- Do not squeeze knees together.
- Do not raise hips by arching the lower back.
- Keep toes grounded.
- Continue breathing at the top.
Common mistakes
Lumbar bridge
Extending the lower back instead of the hips changes the focus.
Pushing with the neck
Support shifts from upper shoulders to the head.
Feet too far away
Excessive distance may make the hamstrings dominant.
Opening and closing knees
Leg alignment does not remain fixed as the pelvis rises.
Dropping rapidly
Hip control is released on descent.
Lifting the head
The upper-body support base narrows.
Frequently asked questions
Glute Bridge: why is “Lumbar bridge” a mistake?
Extending the lower back instead of the hips changes the focus.
Glute Bridge: why is “Pushing with the neck” a mistake?
Support shifts from upper shoulders to the head.
Glute Bridge: why is “Feet too far away” a mistake?
Excessive distance may make the hamstrings dominant.
Glute Bridge: why is “Opening and closing knees” a mistake?
Leg alignment does not remain fixed as the pelvis rises.
Glute Bridge: why is “Dropping rapidly” a mistake?
Hip control is released on descent.
Glute Bridge: why is “Lifting the head” a mistake?
The upper-body support base narrows.
What should I focus on when doing Glute Bridge?
Do not transfer load onto your neck. Do not place heels excessively far away. Do not squeeze knees together. Do not raise hips by arching the lower back. Keep toes grounded. Continue breathing at the top.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.