Glute Bridge

Why it matters

The glute bridge trains hip extension — the same fundamental movement pattern underlying deadlifts and good mornings — in a simple, low-risk, floor-based exercise. It's a sensible starting point for building the posterior-chain activation that more advanced lower-back exercises build upon.

How to do it

1. Lie on your back, knees bent, feet flat on the floor. Arms at your sides, feet roughly hip-width apart.
2. Drive your hips upward. Squeeze your glutes to lift your hips off the floor, forming a straight line from shoulders to knees.
3. Hold briefly at the top. A short pause reinforces the glute contraction.
4. Lower with control. Return your hips to the floor smoothly rather than dropping quickly.

Common mistakes

• Overarching the lower back at the top. The lift should come from the glutes extending the hips, not from arching the lower back excessively.
• Using the lower back instead of the glutes to lift. Focus on squeezing the glutes specifically as the prime mover.
• Rushing through reps. A controlled tempo, with a pause at the top, builds more effective glute and lower-back engagement.
• Placing the feet too close or too far from the hips. A foot position roughly under the knees when bridged up is typically most effective.

Sets & reps by level