How do you do the Glute Bridge?

Lie on your back with your knees bent and feet flat, about hip width apart. Tuck your pelvis in slightly and press through your heels. Lift your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, then lower with control.

What muscles does the Glute Bridge work?

Mainly the glutes, with help from the quads and hamstrings.

What are common Glute Bridge mistakes?

Pushing the hips too high and arching the lower back. Not reaching a straight line from shoulders to knees. Skipping the squeeze at the top. Letting the feet slide.

Glute Bridge: how to do it, form cues and muscles worked

How to do it

Lie on your back with your knees bent and feet flat, about hip width apart.
Tuck your pelvis in slightly and press through your heels.
Lift your hips until your body forms a straight line from shoulders to knees.
Squeeze your glutes at the top, then lower with control.

Key cues

Press through your heels
Tuck the pelvis before you lift
Straight line from shoulders to knees
Squeeze at the top

Common mistakes

Pushing the hips too high and arching the lower back
Not reaching a straight line from shoulders to knees
Skipping the squeeze at the top
Letting the feet slide

Muscles worked

Primary: Glutes
Secondary: Quads and hamstrings

Equipment

None.

References

StrengthLog: Glute Bridge
ACE: Glute Bridge
Nike: Glute Bridges
Lehecka et al. 2017: Building a better gluteal bridge, IJSPT