How to Do Bodyweight Glute Bridges: Form and Benefits
Master the bodyweight glute bridge with our step-by-step guide to activate your glutes, improve posture, and strengthen your core.
How to Perform
- 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
- 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
Primary movers
- Glutes
Stabilizers
- Hamstrings
- Core
- Lower Back
Related Guides
- Arm Circles — Warm-Up
- Band Pull-Aparts — Warm-Up
- Cat-Cow Stretch — Warm-Up
Glutes · Warm-Up