Legs
Hip Bridge
Build glute strength and improve hip stability with this fundamental bodyweight movement for lower-body power.
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 by your sides with your palms facing down to provide stability during the lift.
Engage your core and squeeze your glutes to lift your hips off the ground until your knees, hips, and shoulders form a straight line.
Pause at the top of the movement for one second while maintaining a tight contraction in the glutes.
Lower your hips back to the starting position with control, barely touching the floor before starting the next rep.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back excessively at the top of the movement
- Pushing with the toes rather than driving through the heels
- Resting too long between repetitions at the bottom of the lift
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.