Glute Bridge

Setup

1. 01Lie on your back with knees bent about 90 degrees.
2. 02Place feet flat, hip-width apart, close to the glutes.
3. 03Rest arms at your sides, palms down.
4. 04Tuck the pelvis slightly and brace the abs.

Execution

1. 01Drive through the heels to lift the hips.
2. 02Extend until shoulders, hips, and knees form a straight line.
3. 03Squeeze the glutes hard at the top for one second.
4. 04Lower the hips under control without fully resting.

Checkpoints

• -The movement comes from the hips, not the lower back.
• -Knees track over the toes without caving inward.
• -Ribs stay down at the top with no back arch.
• -Heels stay planted through every rep.

Common mistakes

• -Hyperextending the lower back instead of finishing with the glutes.
• -Pushing through the toes and shifting work to the quads.
• -Rushing reps without a top squeeze.
• -Placing the feet too far from the hips.