beginnerNo equipmentFloor
Glute Bridge
A fundamental glute activation exercise that also teaches the hip extension pattern needed to counteract the chronic hip flexor tightness caused by prolonged sitting. The bridge position allows maximum glute activation while protecting the lower back from compression.
Glute Bridge
Duration
2 min
Reps
12–15 reps
Sets
3
How to do it
- 1
Lie on your back with knees bent, feet flat on the floor about hip-width apart.
- 2
Flatten your lower back slightly into the floor before initiating the movement.
- 3
Drive through your heels and squeeze your glutes to lift your hips off the floor.
- 4
At the top, your hips, knees, and shoulders should form a straight diagonal line.
- 5
Hold 2 seconds at the top, then lower with control. Do not let the hips drop passively.
Benefits
- Activates and strengthens the glutes through hip extension
- Counters hip flexor dominance from prolonged sitting
- Reduces lower back and knee pain through improved glute function
Common mistakes
- Squeezing the hamstrings instead of the glutes at the top
- Hyperextending the lower back at the top of the bridge
- Letting the knees cave inward during the movement
Target areas
hipslower back
Good for
seniorsdesk workers
Get the full guided program, with video walkthroughs for every exercise.
Find Your ProgramBrowse all programs →
