Demo & instructions
Glute Bridge
Also known as: Bodyweight Glute Bridge, Hip Bridge
Instructions
Lying on your back, you lift your hips until your body forms a ramp from knees to shoulders. A simple, equipment-free way to feel and strengthen your glutes.
- Movement
- Hip extension
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–30 reps
Setup
- 1Lie on your back with knees bent and feet flat, about hip-width apart.
- 2Bring your heels close enough that your fingertips can almost brush them.
- 3Rest your arms on the floor by your sides.
Execution
- 1Gently flatten your lower back toward the floor, then push through your heels to lift your hips.
- 2Rise until your knees, hips, and shoulders form a straight line.
- 3
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
