How to do Glute Bridge
- Lie on your back with knees bent, feet flat and hip-width apart, about a hand's length from your glutes.
- Rest your arms by your sides and brace your core lightly.
- Press through your heels and squeeze your glutes to lift your hips.
- Stop when your body forms a straight line from shoulders to knees.
- Squeeze your glutes at the top for 1 to 2 seconds.
- Lower slowly. Do 2 to 3 sets of 10 to 15 reps.
Benefits
- Strengthens glutes and hamstrings
- Supports hip and lower-back health
- A safe, low-impact exercise for beginners
Common mistakes and how to fix them
Arching the lower back at the top
Fix: Stop at a straight line and tuck your pelvis slightly as you squeeze the glutes.
Feeling it in the hamstrings only
Fix: Move your feet a little closer to your body.
Knees falling inward
Fix: Push the knees out slightly; a mini band above the knees helps.
Rushing the reps
Fix: Pause at the top and lower over 2 to 3 seconds.
Easier and harder variations
- Single-leg glute bridge for more challenge.
- Banded glute bridge with a mini band above the knees.
- Hip thrust with your upper back on a bench.
Safety
Stop if you feel pain in your lower back. Keep your head still and neck relaxed. This guide is general information, not medical advice.