Glute Bridge
Glute Bridge
A foundational hip-extension drill that builds glute strength and teaches clean pelvic control without overusing the low back.
Muscles Targeted
Gluteus maximus, hamstrings, deep core, and hip stabilizers.
Key Benefits
- Builds basic hip extension strength
- Helps reduce “all low-back” compensation patterns
- Improves pelvic control for running and lifting
- Easy to progress or regress
Equipment Needed
No equipment required. Optional mat for comfort.
How to Perform the Glute Bridge
- Lie on your back with knees bent and feet flat.
- Keep your ribs down and gently brace your core.
- Drive through your heels and lift your hips.
- Pause at the top and squeeze glutes hard.
- Lower with control and repeat.
Programming Options
- 2–4 sets of 8–15 reps
- Or 2–3 sets of 20–40 second holds
- Use as a warm-up or accessory lift
Why This Variation Works
The bridge is a simple way to train hip extension while keeping the spine supported, making it easier to “find” the glutes and clean up compensations.
When to Use It
Great for early rehab, glute re-education, warm-ups, and building a strength base before more advanced single-leg progressions.
Frequently Asked Questions
What if I feel this mostly in my hamstrings?
Bring your feet slightly closer, drive through the heels, and focus on squeezing glutes at the top.
Should I pause at the top?
Yes—brief pauses help prevent momentum and improve glute recruitment.
Is it normal to cramp?
Mild cramping can happen early on. Reduce range of motion and build tolerance gradually.