Glute Bridge
🛡️ Deep Core & Stability · updated September 2026
⏱ 45 sec🔁 3 sets of 12📶 beginner🌿 low-impact
Targets: glutes, hamstrings, lower core
How to do it
- 1Lie on your back, knees bent, feet flat and hip-width apart.
- 2Push through the heels and lift your hips until knees, hips and shoulders form a line.
- 3Squeeze the glutes hard at the top for 2 seconds.
- 4Lower with control. Repeat.
Form tips
- • Ribs down — don't arch into the lift
- • Squeeze glutes, not lower back
- • Pause at the top makes it twice as effective
Common mistakes
- • Hyperextending the back at the top
- • Pushing through the toes
- • Bouncing reps without the squeeze
