Glute Bridge

Fundamental bodyweight hip-extension exercise. Activates and strengthens the gluteus maximus; ideal for learning the hip-thrust pattern.

Visual guide

Reference photo — start and end of the movement.

How to perform

1. 1.Lie on your back with knees bent and feet planted.
2. 2.Place your arms at your sides.
3. 3.Lift your hips by squeezing your glutes.
4. 4.Rise until shoulders, hips and knees are aligned.
5. 5.Lower under control without fully touching the floor.

Common mistakes

• ●Pushing with the lower back instead of the glutes
• ●Hyperextending the lower back at the top
• ●Lifting the heels off the floor
• ●Not squeezing the glutes at the top

Proper technique