How to Do a Glute Bridge

Glutes, hamstrings · Bodyweight · By Coach Melo, ISSA Certified Personal Trainer

The glute bridge targets your glutes and hamstrings while keeping stress off your spine. It is a great way to wake up your glutes if you spend your day sitting.

Quick form cues

• Feet hip width apart with heels close to your hips
• Drive through your heels to lift
• Squeeze at the top for one second

Suggested start: 3 sets of 15 reps. Stop if anything hurts, and ask Coach Melo to adjust it for you.

Step-by-step instructions

1. 1Lie on your back with your knees bent and your feet flat on the floor, hip width apart, with your heels about a foot from your hips. Rest your arms at your sides.
2. 2Brace your core and press your heels into the floor.
3. 3Lift your hips until your body forms a straight line from your shoulders to your knees.
4. 4Squeeze your glutes at the top for one second.
5. 5Lower your hips back down with control.

Common mistakes and fixes

• Arching the lower back at the top

  Keep your ribs down and finish the lift with your glutes, not by arching.

• Pushing through the toes

  Drive through your heels. Lift your toes slightly if you need a reminder.

• Not squeezing at the top

  Pause for a full second and squeeze your glutes hard.

• Letting your knees fall in or out

  Keep your knees tracking over your feet.

Make it easier

Start with a smaller range of motion and no pause. Progress by pausing longer or holding a dumbbell on your hips.

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