LegsBack-friendly

Glute Bridge

Wakes up the glutes so they (not your lower back) do the work later.

💪 Glutes💪 Hamstrings🏋️ bodyweight

Glute Bridge — start position — Start ↔ end position

Glute Bridge — end position — Start ↔ end position

Step by step

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Setup

Lie on your back, knees bent, feet flat and hip-width apart.

Show all steps

Setup: Lie on your back, knees bent, feet flat and hip-width apart.
Setup: Arms by your sides.
Brace lightly and squeeze your glutes.
Drive through your heels to lift the hips until knees, hips and shoulders line up.
Hold 2 seconds at the top.
Lower slowly.

Watch a video demo

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Tempo coach

Pull 1sSqueeze 2sLower 2s

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Follow the ball. It moves at the right speed for each part of the rep and tells you when to breathe. Try a few reps with no weight first.

Pre-set checklist

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🛡️ Back safety

•Stop the lift when your glutes are fully squeezed — going higher only arches your back.

✗ Common mistakes

✗Over-arching at the top
✗Feeling it mainly in the lower back or hamstrings cramping

Swap options

Dumbbell Hip ThrustBack-safe

Heavy glute work without bending forward — the go-to hinge replacement when your back hurts.

In your plan

Push Pull Legs Upper Circuit

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