Videos
Instructions
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Place your arms at your sides with palms facing down.
- Engage your core and glutes to lift your hips until your body forms a straight line from shoulders to knees.
- Pause briefly at the top of the movement.
- Lower your hips back down slowly to the starting position.
Technical Tips
- Do not overextend your lower back.
- Keep your feet flat and knees aligned with your hips.
- Activate your glutes throughout the movement.
Breathing Tips
- Inhale before lifting your hips.
- Exhale as you lift your hips up.
- Inhale as you return to the starting position.
Medical restrictions
- Lower back injuries
- Hip joint pain
- Recent abdominal surgery
The Glute Bridge, also known as the Pelvic Bridge, is a foundational bodyweight exercise designed to strengthen the posterior chain. This movement primarily targets the glutes while engaging the hamstrings and lower back, making it ideal for improving hip mobility, core stability, and postural alignment. It’s a versatile and low-impact exercise suitable for all fitness levels, often used in rehabilitation, warm-ups, and strength routines. By consistently practicing the Glute Bridge, individuals can enhance their pelvic control and reduce the risk of lower back pain associated with prolonged sitting. This exercise is highly effective for individuals looking to build glute strength without the need for equipment, making it an accessible and functional choice for home workouts or gym settings. Additionally, it serves as an excellent preparatory movement for more advanced lower-body exercises such as squats and deadlifts, as it helps activate the glutes properly. Incorporating Glute Bridges into your training regimen can significantly contribute to enhanced athletic performance, better movement mechanics, and improved muscular balance.
What muscles does the Glute Bridge work?
The Glute Bridge primarily works the gluteal muscles, with secondary activation in the hamstrings and lower back.
Is the Glute Bridge good for lower back pain?
Yes, when done with proper form, the Glute Bridge can help alleviate lower back pain by strengthening the core and glutes, which support spinal alignment.
Can I do Glute Bridges every day?
Yes, Glute Bridges are low-impact and can be performed daily as part of a warm-up, recovery routine, or muscle activation protocol.
How many Glute Bridges should I do?
Start with 2–3 sets of 10–15 repetitions, adjusting volume based on your fitness level and training goals.
Do Glute Bridges help with posture?
Yes, Glute Bridges improve posture by strengthening the muscles that support the pelvis and lower spine, promoting better alignment.