Glute Bridge: Elevate your fitness with bodyweight exercises

The glute bridge is a fantastic exercise for anyone, no matter their fitness level, and it fits perfectly into nearly any training goal. The best part? There are a lot of variations, making it as flexible as it is powerful. You can crank up the intensity to keep building muscle, and with simple tweaks, you can shift the focus to different muscle groups as needed.

What is the Glute Bridge Exercise?

The glute bridge is a bodyweight exercise that strengthens your entire posterior chain and can be done nearly anywhere. It targets muscles along the back of your body, including the erector spinae, glutes, and hamstrings, while also engaging your core. Plus, with different variations, you can shift the focus to other muscle groups. The movement looks straightforward: lie on the floor with your knees bent, and feet flat, and drive your hips upward. But don’t be fooled—there’s more to it than meets the eye, and anyone who’s tried it knows it’s not as easy as it looks.

How to Perform the Basic Glute Bridge?

• Lie flat on your back on a firm surface—it’s best if it’s something solid to give you good leverage.
• Position your feet hip-width apart with knees bent, so your shins are vertical, and keep your feet firmly planted.
• Extend your arms out slightly to the sides for balance.
• When you’re ready, thrust your hips straight up toward the ceiling, driving your feet into the floor to activate those posterior chain muscles as you lift.
• Keep pushing your feet down and lifting your hips until they’re fully extended. Your body will form a diagonal line from shoulders to knees, with only your upper back and shoulders touching the ground.
• At the top of the movement, squeeze your glutes hard, then lower your hips back down slowly with control.

Tips for Optimal Glute Bridge Exercise Performance

• Lift and lower in a slow, controlled motion, keeping your muscles engaged the entire time.
• Keep your back straight as you raise your hips—avoid any arching.
• At the top, add extra intensity by holding the position for a few seconds before lowering your hips again.