Glute Bridge
Lying on the floor with the feet planted, lift the hips until the body makes a straight ramp; the shorter range makes it the gentler cousin of the hip thrust.
How to do it
Setup
On your back, knees bent, feet planted hip-width, arms at the sides.
Steps
- Drive through the heels to full hip extension.
- Squeeze the glutes at the top, ribs down.
- Lower with control without resting at the bottom.
Common mistakes
Arching the lower back at the top: the glutes finish, not the spine. Pushing through the toes: heels carry the drive. Feet too far out: the hamstrings take over; heels under the knees.
Breathing
Exhale driving up, inhale lowering.
