Movement library · Strength
Glute bridge
The simplest way to wake up your glutes and take load off a tired low back.
Start here3 sets of 10 to 15 reps0 to 2 reps left in the tank
Adds it to your 1% Club log.
Form cues
Three things to think about on every rep.
- Lie on your back, knees bent, feet flat and hip-width apart.
- Press through your heels and squeeze your glutes to lift your hips until knees, hips and shoulders line up.
- Pause for a second at the top, then lower slowly.
Common mistakes
If you see these, slow down and reset.
- Arching your low back at the top instead of finishing with your glutes.
- Pushing through your toes, which shifts the work to your thighs.
Make it fit you
Easier
Small bridge: lift your hips only a few inches and hold for 2 seconds.
Harder
Single-leg bridge: one foot on the floor, the other knee drawn toward your chest.