Glute Bridge

About the movement

The bodyweight glute activator. A glute bridge teaches you to use your glutes without any equipment, and it is the perfect warm-up for hip thrusts.

How to do it

1. 1

   Lie on your back with knees bent and feet flat on the floor, hip-width apart.

2. 2

   Push through your heels and squeeze your glutes to lift your hips off the floor.

3. 3

   Stop when your body forms a straight line from shoulders to knees.

4. 4

   Hold the squeeze at the top, then lower your hips back down with control.

Form tips

• •Do not arch your lower back; the movement comes from your glutes and hips.
• •Think squeeze, lift, squeeze. Pause at the top of every rep.
• •For more load, add a dumbbell across your hips once bodyweight feels easy.