The glute bridge lifts your hips from the floor with no weight: a first glute exercise and a good warm-up before a heavy leg day.
1Starting positionStart2End positionFinish
Setup
Lie on your back with your knees bent and feet hip-width near your glutes. Arms by your sides. Drive through your heels and lift your hips until your body is straight from shoulders to knees.
Execution
Lie on your back, arms at your sides, knees bent, feet shoulder-width apart — starting position.
Exhale, drive through your heels, and raise your hips, holding a straight line for a second.
Inhale and lower back down slowly.
Common mistakes
Arching your lower back at the top — stop when your hips line up with your body; past that it's your back.
Pushing through your toes — keep the weight on your heels.
Knees falling apart — keep them in line with your feet.
Not squeezing at the top — pause for a second.
Alternatives
Equipment taken or the movement doesn't suit you — try Barbell Glute Bridge, Barbell Hip Thrust, Single-Leg Glute Bridge. All 5 substitutes and what changes →
