- Feels in
- Glutes, hamstrings, core
- Needed
- Nothing
Step by step
- 1Lie on your back, feet hip-width apart and close to your butt.
- 2Push your heels into the floor and lift your hips.
- 3Stop when knee, hip and shoulder form one line, and squeeze for two seconds.
- 4Lower back down under control without setting your butt on the floor.
Watch for
- Push through your heels, toes slightly up
- Abs braced
- Squeeze for two seconds at the top
Common mistakes
- Overextending in the lower back.
- Feet too far from your butt, so the hamstrings take over.
Too heavy
Smaller movement, only up to half height.
Too light
On one leg, or with a dumbbell across your hips.
Injury prevention —
Do not push higher than your glutes can handle; otherwise the extra height comes from your lower back.
Frequently asked questions
Which muscles does the Glute bridge train?
Glutes, hamstrings, core
What do you need for the Glute bridge?
Nothing
What are common mistakes in the Glute bridge?
Overextending in the lower back. Feet too far from your butt, so the hamstrings take over.
What if the Glute bridge is too hard?
Smaller movement, only up to half height.
How do you make the Glute bridge harder?
On one leg, or with a dumbbell across your hips.
Take this exercise further
More exercises for the same muscles
General information, not medical advice. If you have pain or an injury, discuss the exercise with your doctor or physiotherapist first.
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