Glute Bridge
Hip extension from supine — direct work for the glutes and posterior chain.
Execution
- Lie on your back, knees bent, feet flat and hip-width on the floor.
- Squeeze the glutes and drive the hips up to the ceiling.
- Hold the top briefly (1 s) — body forms a line from knees to shoulders.
- Lower under control — touch down briefly, then go again.
Tips
- Drive through the heels, not the toes — toe-pressure shifts the load to the quads.
- Progress with a single-leg variant or added weight once bodyweight is too easy.
The most direct glute exercise without equipment
The glute bridge trains hip extension in isolation — exactly the movement the glutes produce. That makes it the natural complement to the squat and the lunge, where the glutes contribute but always alongside the thighs.
The exercise is especially valuable for people with desk jobs: prolonged sitting keeps the hip flexors short and the glutes sluggish. The glute bridge addresses both — it extends the hip and activates its antagonist.
Execution
Lie on your back, knees bent, feet hip-width and flat on the floor, roughly a hand's width from the glutes. The hips rise until knees, hips and shoulders form a line. Hold for a second at the top and deliberately squeeze the glutes, then lower under control.
The point is the squeeze at the top, not the height. Swinging up and down with momentum trains little.
Common mistakes
- Overextending into a lower-back arch. The movement ends at the line, not beyond it. Keep the ribs down.
- Feet too far away. Then the hamstrings take over and the glutes stay underworked.
- Knees caving in. Keep the knees over the feet, actively think outward.
Progression
Three sets of 12 to 20 reps. If it gets too easy: elevate the feet, lift one leg, or add a three-second pause at the top.