Glute Bridge
Targets glutes and hamstrings
No equipment needed
Beginner-friendly
No spinal loading
Can be done anywhere
Step 1
Lie flat on your back on a mat with your knees bent and feet flat on the floor hip-width apart. Let your arms rest by your sides with palms facing down. Your spine should be in a neutral position. This is your starting position.
Step 2
Exhale, draw your ribs toward your hips to engage your core, then press through your heels to drive your hips upward, squeezing your glutes hard at the top. Your body should form a straight line from your chin to your knees. Avoid pushing through your lower back, as the drive should come from your glutes and hamstrings.
Step 3
Inhale and slowly lower your hips back to the mat with control. Repeat for the specified number of reps.
Exercise Benefits
The glute bridge is a fundamental exercise for activating and strengthening the glutes and hamstrings, and it's one of the best movements for anyone learning to engage their glutes properly. It's beginner-friendly, requires no equipment, and places zero load on the spine, making it a great option for people with lower back sensitivity. Regular practice also helps correct anterior pelvic tilt, which is common in people who spend a lot of time sitting. Once the bodyweight version becomes easy, you can progress to the glute bridge with a weight plate, or hip thrust with a dumbbell or barbell.
