What Is a Glute Bridge?

Glute bridges are a great exercise to add to your lower body workout routine. Learning how to do a glute bridge is simple, and you can do this exercise practically anywhere, whether you have equipment or not.

A glute bridge exercise is used to activate your glutes and increase your core stability. It's a straight­forward movement that fights underactivity in your glutes, back pain, tightness in your back, and more.

Step 1

Starting Position: Lie supine (on your back) on an exercise mat or the floor in a bent-knee position with your feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. Gently contract your abdominal muscles to flatten your lower back into the floor. Attempt to maintain this gentle muscle contraction throughout the exercise.

Step 2

Upward Phase: Gently exhale while holding your abdominal contraction and press your hips upwards off the floor into extension by contracting your glutes (butt muscles). At the same time press your heels into the floor for more stability. Avoid pushing your hips too high as this generally increases the amount of hyperextension (arching) in your lower back. Maintaining your abdominal contraction helps avoid excessive arching in your lower back.

Step 3

Lowering Phase: Inhale and slowly lower yourself back toward your starting position.

Step 4

Progression: Gradually progress this exercise by starting with both feet together and extending one leg while in the raised position.

Avoid arching your lower back as you press your hips upward which normally occurs if you attempt to push your hips as high as possible. This can be achieved by contracting your abdominal muscles prior to lifting and keeping them engaged throughout the lift.

What Is a Glute Bridge?

What Is a Glute Bridge?

Glute bridges are a great exercise to add to your lower body workout routine. Learning how to do a glute bridge is simple, and you can do this exercise practically anywhere, whether you have equipment or not.

A glute bridge exercise is used to activate your glutes and increase your core stability. It's a straight­forward movement that fights underactivity in your glutes, back pain, tightness in your back, and more.

Step 1

Starting Position: Lie supine (on your back) on an exercise mat or the floor in a bent-knee position with your feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. Gently contract your abdominal muscles to flatten your lower back into the floor. Attempt to maintain this gentle muscle contraction throughout the exercise.

Step 2

Upward Phase: Gently exhale while holding your abdominal contraction and press your hips upwards off the floor into extension by contracting your glutes (butt muscles). At the same time press your heels into the floor for more stability. Avoid pushing your hips too high as this generally increases the amount of hyperextension (arching) in your lower back. Maintaining your abdominal contraction helps avoid excessive arching in your lower back.

Step 3

Lowering Phase: Inhale and slowly lower yourself back toward your starting position.

Step 4

Progression: Gradually progress this exercise by starting with both feet together and extending one leg while in the raised position.

Avoid arching your lower back as you press your hips upward which normally occurs if you attempt to push your hips as high as possible. This can be achieved by contracting your abdominal muscles prior to lifting and keeping them engaged throughout the lift.