Glute Bridge

Setup & Positioning

"Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Position your heels so they’re about a hand’s length away from your glutes. Keep your arms at your sides with palms down. Brace your core and keep your chin slightly tucked."

Key point: “Your feet should be close enough that you can push through your heels without your toes lifting off the floor.”

Execution

"Press through your heels to lift your hips toward the ceiling until your body forms a straight line from your shoulders to your knees. Squeeze your glutes hard at the top without overextending your lower back. Lower your hips under control back to the floor and repeat."

Where You Should Feel It

• Glute maximus working at the top of the lift
• Hamstrings assisting in hip extension
• Core lightly engaged for spinal stability

Where You Shouldn’t Feel It

• Lower back strain from overarching
• Hamstrings cramping from feet too far forward
• Knee discomfort from poor foot placement

Breathing

"Inhale as you lower your hips, exhale as you drive up and squeeze at the top."

Common Mistakes to Avoid

1. Overarching the lower back – Keep ribs down and pelvis slightly tucked.
2. Feet too far forward or too close – Adjust so shins are vertical at the top.
3. Letting knees cave inward – Keep them aligned with hips and toes.
4. Rushing through reps – Pause briefly at the top for better glute activation.