# Glute Bridge

> A bodyweight hip raise from the floor that trains the glutes.

Page: https://fitnessie.app/exercises/glute-bridge/
Type: Bodyweight · Hinge
Demo video: https://fitnessie.app/demos/glute-bridge/8e327230b5126a5b.mp4

## How to do it

1. Lie on your back with your knees bent and feet flat, about hip width apart.
2. Tuck your pelvis in slightly and press through your heels.
3. Lift your hips until your body forms a straight line from shoulders to knees.
4. 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](https://www.strengthlog.com/glute-bridge/)
- [ACE: Glute Bridge](https://www.acefitness.org/resources/everyone/exercise-library/49/glute-bridge/)
- [Nike: Glute Bridges](https://www.nike.com/a/glute-bridges-exercise)
- [Lehecka et al. 2017: Building a better gluteal bridge, IJSPT](https://pmc.ncbi.nlm.nih.gov/articles/PMC5534144/)