Glute Bridge

The Glute Bridge is a beginner-level strength exercise that targets glutes, hamstrings and supports core.

• Activates and strengthens the glutes, supporting knees and lower back.
• Perfect for beginners and a great warm-up before squats or runs.

1. 1

   Lie on your back with knees bent and feet flat on the floor, hip-width apart.

2. 2

   Press through your heels to lift your hips until your body forms a straight line from shoulders to knees.

3. 3

   Squeeze your glutes hard at the top and hold for a second.

4. 4

   Lower back down with control and repeat.

• Think about driving your heels into the floor, not pushing with your lower back.
• Keep your chin tucked and ribs down to avoid arching.
• Pause at the top — the squeeze is where the work happens.

• Overarching the lower back instead of using the glutes.
• Lifting the hips too high and losing the straight-line position.

• Warm up before starting and stop immediately if you feel sharp pain.

If the range feels too long, bring your feet closer to your hips for a shorter, more comfortable bridge.

1. 1.Progress to a single-leg glute bridge, then add a weight across your hips.

General guidance — adjust based on your experience and goals.