Bodyweight Glute Bridge

How to Perform the Bodyweight Glute Bridge

1. Lie flat on your back with your knees bent, feet flat on the floor about hip-width apart, and arms at your sides with palms facing down.
2. Position your feet so that your fingertips can just barely touch your heels when your arms are by your sides.
3. Brace your core and squeeze your glutes to drive your hips upward off the floor.
4. Continue pressing up until your body forms a straight line from your knees to your shoulders, with your hips fully extended.
5. Squeeze your glutes as hard as possible at the top and hold for 2-3 seconds.
6. Slowly lower your hips back to the starting position under control and repeat.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Activates and strengthens the glutes, which are often underactive from prolonged sitting.
• ✓Alleviates lower back pain by improving hip extension strength and reducing compensatory lower back stress.
• ✓Requires no equipment and can be done anywhere as part of a warm-up or workout.

Pro Tips

• ●Place a resistance band just above your knees to increase glute activation.
• ●Pause at the top for 3-5 seconds to increase time under tension.
• ●Progress to single-leg glute bridges once two-leg bridges become too easy.

Variations

Recommended Sets & Reps