Warm-Up
Bodyweight Glute Bridges
A fundamental movement to activate your posterior chain and improve pelvic stability without any equipment.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back with your knees bent and feet flat on the floor about hip-width apart.
Place your arms by your sides with your palms facing down to provide stability during the movement.
Engage your core and press through your heels to lift your hips toward the ceiling until your knees, hips, and shoulders form a straight line.
Squeeze your glutes firmly at the top of the movement for one to two seconds.
Slowly lower your hips back to the starting position while maintaining control throughout the descent.
Repeat the movement for the desired number of repetitions, ensuring your lower back does not arch excessively.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back excessively instead of driving from the hips.
- Pushing with the toes rather than the heels.
- Lifting the hips too high and causing rib cage flare.
- Rushing the tempo and losing muscle tension.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.