Movement overview

The Glute Bridge is a strength exercise that primarily targets the gluteal muscles, while also engaging the hamstrings and core. It is performed by lying on your back and lifting your hips towards the ceiling, creating a bridge-like position with your body.

Step-by-step cues

1. Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Place your arms at your sides with palms facing down.
3. Engage your core and squeeze your glutes as you lift your hips off the ground.
4. Lift until your body forms a straight line from shoulders to knees.
5. Hold the position for a moment, then slowly lower your hips back to the starting position.
6. Repeat for the desired number of repetitions.

Technical tips

• Ensure your feet are placed firmly on the ground to maintain stability.
• Focus on squeezing your glutes at the top of the movement for maximum activation.
• Keep your core engaged throughout the exercise to protect your lower back.
• Avoid arching your lower back; maintain a neutral spine position.
• Control the movement both when lifting and lowering your hips to enhance muscle engagement.
• If you feel strain in your lower back, adjust your foot placement or reduce the range of motion.