Bodyweight Glute Bridge
Trains the Glutes.
- Equipment
- Bodyweight
- Mechanic
- Isolation
- Force
- Push
- Level
- Beginner
How to do it
- Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
- Set your heels close enough that your fingertips can just brush them.
- Press your lower back gently into the floor and brace your stomach.
- Drive your hips up by squeezing your glutes until your body forms a straight line from knees to shoulders.
- Hold briefly at the top.
- Lower under control until the hips just touch the floor, then go again.
Common mistakes
- Arching the lower back to get higher. The line from knees to shoulders is the top; anything above that is the spine extending, and it is the reason a bridge can be felt in the lower back rather than the glutes.
- Pushing through the toes. Weight through the whole foot, favouring the heel, is what keeps the hips extending rather than the knees straightening.
- Setting the feet far from the hips. Feet out in front turns it into a hamstring exercise; heels close under the knees keeps the glutes in charge.
- Resting the hips fully on the floor between repetitions. Touching and going keeps the tension; sitting down between them turns a set into a series of separate lifts.