Glute Bridge

oec:glute-bridge

A supine bodyweight exercise targeting the glutes and hamstrings through hip extension.

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Also called: Floor Glute Bridge, Supine Hip Extension, Butt Bridge, Hip Raise, Lying

How to do it

Lie face up on the floor with your knees bent and feet flat on the ground, hip-width apart.
Position your heels approximately six to twelve inches away from your buttocks so your shins are nearly vertical at full extension.
Rest your arms flat along your sides with palms facing down and engage your core to flatten your lower back slightly.

Drive through your heels to extend your hips upward off the floor.
Continue raising your pelvis until your knees, hips, and shoulders form a straight line.
Squeeze your glutes firmly at the top for a brief pause without hyperextending your lower back.
Lower your hips under control back to the starting position on the floor.

Exhale as you drive through your heels and lift your hips; inhale as you lower back down to the floor.

Hyperextending the lumbar spine at the top of the movement instead of extending at the hips.: Keep your ribcage pulled down and abdominals braced, stopping when your torso forms a straight line from shoulder to knee.
Placing the feet too far forward, shifting tension almost entirely onto the hamstrings.: Bring your feet closer to your hips so that your shins are vertical when your hips are fully extended.
Knees collapsing inward during hip extension.: Keep your knees tracking in line with your toes throughout the entire range of motion.

Avoid pressing through the neck or cervical spine; keep upper back and shoulders grounded.

This record: CC-BY-SA-4.0.