Glute bridge
A glute bridge is lifting your hips off the floor while lying on your back with your knees bent, until your body is a straight line from shoulders to knees. It works the glutes and hamstrings and is gentle on the knees and back.
- Group
- Legs
- Equipment
- A mat
- A first set
- 15 reps
How to do it
Start position
Lie on your back on a mat, knees bent to about 90 degrees, feet flat and hip-width apart, arms by your sides with palms down.
One rep
- Press through your heels to lift your hips until your shoulders, hips and knees make one straight line.
- Squeeze your glutes at the top for a moment.
- Lower your hips slowly until they touch the mat.
Tempo
About 2.6 seconds per rep, at a controlled pace. A set of 15 takes around 39 seconds.
Form cues
- Your head, shoulders, arms and both feet stay on the mat.
- Keep your knees hip-width apart.
- Only your hips move up and down.
Common mistakes
- Arching the lower back at the topStop when your body is a straight line and squeeze your glutes instead of pushing higher.
- Feet sliding awayPlant your feet closer to your hips and press down through your heels.
- Knees falling open or inKeep them hip-width, as if holding a small ball between them loosely.
- Lifting your headKeep the back of your head on the mat and your eyes on the ceiling.