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Hamstrings, Glutes
Glute Bridge
A floor-based hip extension training the glutes and hamstrings without external weights.
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Target
Hamstrings, Glutes
Category
Lower body · Strength
Difficulty
Beginner
Sets
2
Reps
10-15
Execution
How to perform
1. Lie on your back with knees bent and feet flat.
2. Brace gently and lift your hips by squeezing your glutes.
3. Keep your ribs down without arching your lower back.
4. Lower slowly and repeat with control.
Suggested rest: 60 seconds between sets.
Technique
Key form tips
- 1Lie on your back with knees bent and feet flat
- 2Brace gently and lift your hips by squeezing your glutes
- 3Keep each repetition controlled and maintain tension through Hamstrings, Glutes.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Hamstrings, Glutes to force extra repetitions.