Glute Bridges
Glute bridges are a foundational activation drill that wakes up the glutes before training or work. They teach you to extend the hips without compensating through the lower back, making them essential for anyone who sits for long periods.
Setup
- Lie face-up on the floor with your knees bent and feet flat, hip-width apart. Your heels should be about 12–15 inches from your glutes.
- Arms rest at your sides with palms down for stability.
- Brace your core gently — think about pulling your ribs toward your pelvis.
- Press through your heels, squeeze your glutes, and lift your hips until your body forms a straight line from shoulders to knees.
- Hold the top position for 2–3 seconds, then lower with control.
Coaching Cues
What to feel:
- A strong contraction in your glutes at the top of the movement
- Your hamstrings working as a secondary mover
- Core engaged throughout — no flaring of the ribs
Common mistakes:
- Hyperextending the lower back at the top — stop when your hips are in line with knees and shoulders
- Pushing through the toes instead of the heels — this shifts the work to the quads
- Rushing through reps — the squeeze at the top is where the activation happens
- Letting the knees cave inward — keep them tracking over your toes
Tip
If you can’t feel your glutes firing, try placing your feet slightly further from your body or pressing your knees apart gently throughout the movement. Pausing at the top for a full 3-second squeeze helps build the mind-muscle connection.
Video and animated demos coming soon.
Programming
| Parameter | Recommendation |
|---|---|
| Reps | 12–15 per set |
| Sets | 2–3 |
| Frequency | Daily, especially before training or after prolonged sitting |
| When to do it | Pre-workout warmup, post-shift recovery, daily maintenance |
Progressions
- Beginner: Double-leg glute bridge with bodyweight. Focus on the squeeze at the top.
- Intermediate: Single-leg glute bridge — extend one leg and bridge on one foot. Maintain level hips.
- Advanced: Elevated single-leg glute bridge with shoulders on a bench, or add a barbell across the hips for loaded hip thrusts.