The glute bridge is a fundamental exercise that targets the gluteal muscles, hamstrings, and lower back. This bodyweight movement helps develop hip strength and stability while improving posterior chain activation.
Step by step guide:
- Lie on your back with knees bent, feet flat on floor
- Position feet hip-width apart, heels close to buttocks
- Place arms flat on ground alongside body
- Press lower back into floor
- Drive through heels to lift hips toward ceiling
- Squeeze glutes at top of movement
- Form straight line from shoulders to knees
- Lower hips back down with control
- Perform 15-20 repetitions for 3 sets
Tips
Focus on glute activation throughout movement. Keep core engaged. Avoid overarching lower back. Maintain steady breathing pattern. Push through entire foot, emphasizing heels.
Benefits
Strengthens glutes and hamstrings. Improves hip mobility. Enhances core stability. Helps correct anterior pelvic tilt. Great for developing basic hip strength.
Prevention
Keep neck neutral on ground. Don’t lift hips too high. Maintain core engagement. Stop if experiencing lower back pain. Progress to more advanced variations gradually.
