Back Bridge Exercise Guide: Form, Benefits, and Tips

Master the back bridge to strengthen your glutes and improve spinal health. Follow our clear, expert instructions for better posture and mobility.

How to Perform

  1. Lie flat on your back with your knees bent and feet planted firmly on the floor hip-width apart.
  2. Place your arms by your sides with your palms facing down to provide stability during the lift.
  3. Engage your core and press through your heels to lift your hips toward the ceiling until your thighs and torso form a straight line.
  4. Squeeze your glutes at the top of the movement and hold for one to two seconds.
  5. Slowly lower your hips back to the starting position without letting your weight collapse onto the floor.
  6. Maintain a neutral neck position by looking straight up throughout the entire set.

Common Mistakes

  • Arching the lower back excessively instead of driving through the hips
  • Letting the knees cave inward during the ascent
  • Pushing with the toes rather than the heels
  • Rushing the tempo and losing muscle tension on the descent

Muscles Worked

Primary movers

  • Glutes

Stabilizers

  • Hamstrings
  • Lower Back
  • Hip Flexors
  • Core

Related Guides

Glutes · Strength