The **glute bridge** is one of the best exercises for targeting the glutes (gluteus maximus), while also activating the hamstrings, core, and lower back. It’s excellent for building strength, improving hip mobility, and helping with posterior chain development.
### How to Perform a Basic Glute Bridge (step-by-step)
1. Lie flat on your back on the floor (use a mat for comfort). 2. Bend your knees and place your feet flat on the ground, hip-width apart, about 6–12 inches from your butt. 3. Keep your arms relaxed at your sides, palms down. 4. Engage your core (think of pulling your belly button toward your spine). 5. Push through your heels and squeeze your glutes to lift your hips off the ground until your body forms a straight line from your knees to your shoulders. 6. At the top, your shins should be roughly vertical, and your glutes fully contracted (avoid overarching your lower back). 7. Pause for 1–2 seconds at the top, really squeezing the glutes. 8. Slowly lower your hips back down with control (don’t just drop). 9. Repeat for desired reps.
### Key Tips for Maximum Glute Activation - Drive through your heels, not your toes (this shifts focus to glutes/hamstrings). - Don’t let your knees cave inward — keep them in line with your feet. - Avoid pushing with your lower back — the movement should come from your hips. - Tilt your pelvis slightly backward (posterior pelvic tilt) at the top to fully engage the glutes and protect your lower back.
### Common Variations & Progressions - **Weighted glute bridge** (barbell, dumbbell, or band across hips) - **Single-leg glute bridge** (much harder, great for fixing imbalances) - **Banded glute bridge** (resistance band above knees for extra abduction) - **Frog pump** (soles of feet together, knees out — intense glute burn) - **Hip thrust** (upper back elevated on a bench — allows heavier loading) - **Kas glute bridge** (extended range of motion with a deficit)
### Reps & Sets Recommendations - Beginners: 3 sets of 12–15 reps (bodyweight) - Intermediate: 3–4 sets of 10–15 (add weight or single-leg) - Advanced: 4 sets of 8–12 with heavy weight, or 15–20+ with slower tempo
Great for home workouts, warm-ups before squats/deadlifts, or as a finisher on leg day. Do it right and you’ll feel your glutes working the next day!
Let me know if you want a video breakdown or a full glute workout using bridges!
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