Glute Bridges

Glute bridges focus on the glutes for hip extension strength with proper glute bridge form. Adding a hold at the top maximizes glute activation, improving posture and athletic performance in compound lifts.

📋 How to Do?

Lie on back, knees bent, feet flat.
Lift hips by squeezing glutes, forming straight line.
Hold 2 seconds, lower slowly.
3 sets of 12-15 reps.

To perform glute bridges, press through the heels to ensure maximum engagement of the glutes, do not overextend the hips during the finish position to minimize strain on the lower back, and hold contracted for a little longer than straight purpose, especially if you are back sensitive to increase time at contraction, and increase load as you progress.

💪 Working Muscles

Primary: Gluteus Maximus (hip extension to lift pelvis); Secondary: Hamstrings (assisting hip extension); Erector Spinae (lower back stabilization); Core Stabilizers (abdominal bracing for neutral spine)

Equipment Needed: None (bodyweight), barbell (optional)

Difficulty: Beginner

✨ Benefits

Glute bridges will activate your underutilized glutes to improve your squat performance. They are useful for addressing lower back pain through hip strengthening. They are beginner-friendly when working on core-leg connectivity.