Glute Bridge

Physical Requirements

• Basic core control and awareness
• Ability to lie supine (on back) comfortably
• Sufficient hip mobility to achieve full extension

Prior Knowledge

• Understanding of neutral spine position
• Basic body awareness and ability to engage core
• Knowledge of posterior pelvic tilt

Starting Position

• Lie supine on a flat surface
• Knees bent approximately 90 degrees, feet flat on ground hip-width apart
• Arms resting at sides, palms down
• Neutral spine with natural curve in lower back

Movement Pattern

1. Begin in starting position with core engaged
2. Push through heels to lift hips off ground
3. Continue lifting until hips are fully extended, forming straight line from shoulders to knees
4. Hold position briefly at top, focusing on glute squeeze
5. Lower hips back to starting position with control

Form Cues

• Maintain neutral spine throughout movement
• Focus on squeezing glutes to lift hips
• Feel the stretch in hip flexors during extension

Beginner:

• Basic bodyweight glute bridge
• Focus on proper form and glute activation

Intermediate:

• Single-leg glute bridge
• Increase hold time at top position

Advanced:

• Elevated feet on bench
• Single-leg weighted variations

Technical Mastery

• Experiment with foot position to find optimal glute activation
• Practice isometric holds at top position
• Use tactile feedback by placing hands on glutes

Programming Tips

• Perform as part of warm-up routine
• Use higher reps (15-20) for activation
• Use lower reps (8-12) with weight for strength
• Great exercise to superset with hip flexor stretches

Expert Insights

• - Can be used as assessment tool for glute activation
• Excellent exercise for injury rehabilitation
• Perfect morning movement to combat sitting effects