Glute Bridge
(Hinge Movement)
Primary Muscles
Glutes, Hamstring, Core
Equipment
Bodyweight (default), Dumbbells or Plate (optional)
Level
Beginning, Intermediate
Sets & Reps
2-4 Sets 10-20 Reps
Coaching Cues
- Lay on your back with knees bent and feet flat.
- Keep your core tight and ribs down.
- Drive through your heels, not your toes.
- Squeeze your glutes hard at the top.
- Avoid arching your lower back — keep it neutral.
- Lower with control and repeat.
Common Mistakes
- Overarching the lower back.
- Letting knees flare outward or collapse inward.
- Rushing the reps without squeezing at the top.
- Lifting the hips too high and losing alignment.
Modifications
- Hands‑Supported Bridge (for beginners)
- Feet‑Elevated Glute Bridge
- Banded Glute Bridge
- Weighted Glute Bridge (dumbbell or plate on hips)