Glute Bridge
Builds your glutes and hip extension. It helps with squats, deadlifts, and everyday lifting.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Lie on your back on the floor, bend your knees to about 90 degrees, and keep your feet flat on the floor hip-width apart.
- 02
Place your arms by your sides and brace your core so your lower back stays in a neutral position.
- 03
Drive through your heels and lift your hips until your knees, hips, and shoulders are nearly in a straight line, and you feel a strong glute squeeze.
- 04
Hold a brief glute squeeze at the top without letting your ribs flare or your lower back overextend.
- 05
Lower your hips under control without fully relaxing, and repeat.
Beginner's guide
§ 03 · GuideBuilds your glutes and hip extension. It helps with squats, deadlifts, and everyday lifting.
You should feel it in your glutes, with some work in the hamstrings. You should not feel it in your lower back.
A common mistake is lifting too high and arching the lower back. Squeeze your glutes at the top and keep your ribs under control.
How to get started at the gym
§ 04 · SisuLiftGlute Bridge is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your knees aligned with your toes and your weight on your heels so your hamstrings don't take over the movement. Think about gently bringing your pubic bone toward your ribcage at the top to prevent your lower back from overextending.
The glute bridge is an effective bodyweight exercise for the glutes and teaches hip extension without placing unnecessary strain on the back.
More exercises: Glutes
§ 06 · Same muscles
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