Legs
Glute Bridge
A foundational movement designed to isolate the glutes, improve hip extension, and build lower body stability.
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, hip-width apart.
Place your arms at your sides with palms facing down to provide stability during the movement.
Tighten your core and press through your heels to lift your hips toward the ceiling until your body forms a straight line from knees to shoulders.
Pause at the top of the movement and squeeze your glutes firmly for one to two seconds.
Slowly lower your hips back to the starting position while maintaining control and tension in the muscles.
Repeat 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 at the top of the movement
- Pushing through the toes instead of the heels
- Lifting the hips too high and overextending the spine
- Moving too quickly and losing muscle tension
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.