StrengthBeginner
Glute Bridge
A supine hip extension exercise that targets the glutes and hamstrings. Excellent for activating the posterior chain and reinforcing proper hip mechanics.
How to do it
- 1Lie on your back, knees bent, feet flat on the floor hip-width apart
- 2Press through your heels and squeeze glutes to lift hips
- 3Rise until your body forms a straight line from knees to shoulders
- 4Pause at the top, then lower with control
Common mistakes
- Hyperextending the lower back at the top
- Pushing through the toes instead of the heels
- Not fully engaging the glutes — relying on hamstrings
Muscles worked
gluteshamstringscorelower back
Variations
Easier
Double-leg glute bridge with feet on a bench
Harder
Single-leg glute bridge or barbell hip thrust
Used in
Related exercises
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