Glute Bridge

Workout Type:

Difficulty Level:

Equipment needed:

Floor

How to Do Glute Bridge

The glute bridge is an effective exercise for strengthening the glutes, hamstrings, and core. It involves lifting your hips off the ground while keeping your shoulders and feet planted, focusing on engaging the glute muscles throughout the movement.

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Step By Step Guide to Properly Execute Glute Bridge

Starting Position
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides with palms facing down.
Execution
- Press through your heels and squeeze your glutes to lift your hips toward the ceiling. Your body should form a straight line from your shoulders to your knees.
Top Position
- Hold the position at the top for a moment, ensuring your glutes are fully engaged and your core is tight.
Lowering Phase
- Slowly lower your hips back to the starting position, maintaining control and keeping your glutes engaged.

Benefits of Glute Bridge

Strengthens the glutes, hamstrings, and lower back.
Improves core stability and posture.
Enhances hip mobility and flexibility.

Common Mistakes to Avoid

Avoid arching your lower back; keep your core engaged to maintain a neutral spine.
Ensure your feet are not too far from your body, which can reduce glute activation.
Do not rush the movement; focus on controlled, deliberate lifts and descents.

Follow these steps and tips to master the Glute Bridge with proper form and efficiency.

Malin Malle Jansson

I’m Malin "Malle" Jansson, a two-time world champion and multiple-time Swedish national champion in freestyle calisthenics. As a calisthenics coach and athlete with over 10 years in the sport, I’ve trained hundreds and competed worldwide, proving that women can achieve elite strength through calisthenics.

FAQ About Glute Bridge

How many glute bridges should I do per set?

12-15 reps, 3-4 sets. Squeeze your glutes hard at the top and hold for 1 second. If you can do 15 easily, switch to single-leg glute bridges. That's the natural progression and doubles the load on each side.

Why don't I feel glute bridges in my glutes?

Your hamstrings are taking over. Push through your heels, not your toes, and think about driving your hips up by squeezing your glutes. Placing your feet slightly further from your body can also shift the load. I see this issue in about half my beginners.

Are glute bridges good for lower back pain?

One of the best exercises for it. They strengthen the glutes and core without loading the spine. Weak glutes are a common cause of lower back pain because the back compensates for what the glutes should be doing. Start with 2 sets of 10 and build up.

What's the difference between a glute bridge and a hip thrust?

Back position. Glute bridges are done flat on the floor. Hip thrusts have your upper back on a bench, which increases the range of motion and makes the exercise harder. Master 15 clean glute bridges before progressing to hip thrusts.

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FAQ About Glute Bridge

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