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Glute Bridge 5s · no sound

Glute Bridge

A supine hip extension driven by the glutes, lifting the hips to a straight line from knees to shoulders.

Primary muscle
Glutes
Equipment
Bodyweight
Difficulty
Beginner
Movement
Hinge
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How to do it

  1. Lie on your back with your knees bent and feet flat, hip-width apart.
  2. Set your arms out at roughly 45 degrees with the palms down.
  3. Draw your ribs down and flatten your lower back into the floor.
  4. Press through your heels and lift the hips by squeezing the glutes.
  5. Stop when knees, hips and shoulders line up, then hold briefly.
  6. Lower the hips back to the floor under control and repeat.

Common mistakes

  • Pushing the hips past a straight line, which arches the lower back instead of loading the glutes.
  • Driving through the toes, which pulls the hamstrings in and makes them cramp.
  • Setting the feet too far from the hips, so the hamstrings take over from the glutes.
  • Rushing the lowering phase, which removes most of the time the glutes spend under tension.

Muscles worked

Primary
Glutes
Secondary
AbsHamstrings

Same movement, other equipment

Cable Pull Through Beginner Cable Pull Through Glutes Cable Machine Dumbbell Feet Elevated Glute Bridge Beginner Dumbbell Feet Elevated Glute Bridge Glutes Dumbbell Dumbbell Heels Elevated Hip Thrust Beginner Dumbbell Heels Elevated Hip Thrust Glutes Dumbbell Kettlebell Hip Thrust Beginner Kettlebell Hip Thrust Glutes Kettlebell

Similar exercises

B-Stance Hip Thrust Intermediate B-Stance Hip Thrust Glutes Bodyweight Frog Pump Beginner Frog Pump Glutes Bodyweight Good Mornings Beginner Good Mornings Glutes Bodyweight Hip Hinge Drill Beginner Hip Hinge Drill Glutes Bodyweight Reverse Hyperextension Intermediate Reverse Hyperextension Glutes Bodyweight

Good to know

What muscles does the Glute Bridge work?
Mainly the glutes. It also works the abs and hamstrings.
What equipment do you need for the Glute Bridge?
None. It is a bodyweight exercise.
Is the Glute Bridge good for beginners?
GymVim rates it beginner.

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