Glute Bridge

Lifting the hips from the floor lying on your back — the simplest glute activation and strength exercise, a staple in warm-ups and rehab.

Setup

Lie on your back, knees bent, feet flat and hip-width, heels close to your fingertips. Arms by your sides.

How to do it

1. Push through the heels and squeeze the glutes to lift the hips.
2. Stop when the body is a straight line from shoulders to knees.
3. Hold the top for a second with the glutes doing the work, ribs down.
4. Lower with control, one vertebra at a time.

Common mistakes

• Arching the lower back past neutral at the top.
• Pushing through the toes.
• Feeling it mostly in the hamstrings — bring the heels closer to your hips.

Scale it

Easier: Reduce range or hold a comfortable top position.

Harder: Single-leg glute bridge, add a slow tempo, or progress to hip thrusts.

Pairs well with