Katie keeps it real
Katie keeps it real

Exercise

Glute Bridge

Also called: Hip Bridge · Bodyweight Glute Bridge

A floor-based hip extension exercise that helps you practice using your glutes with almost no setup.

Primary
Glutes
Also working
Hamstrings, Abs
Equipment
Bodyweight
Effort / setup
Low / Minimal

How to do it

Move with control. Your range belongs to you.

Set up

  1. 01

    Lie on your back with your knees bent, feet flat, and arms relaxed by your sides.

  2. 02

    Place your feet where your shins are roughly upright when your hips lift.

Move

  1. 01

    Gently brace your middle and press both feet into the floor.

  2. 02

    Squeeze your glutes to lift your hips until your body forms a comfortable line from shoulders to knees.

  3. 03

    Pause without arching your lower back, then lower your hips with control.

Katie’s notes

The useful bits that rarely fit in a demo.

Feel

You are looking for a firm glute squeeze, not the highest bridge your spine can make.

Constraint

If getting to the floor is not practical, save this movement for later and choose a standing hip-extension option that fits your space.

Careful

Keep the top position about your hips. If you only feel your lower back, lower the height and reset your brace.

Real questions

Should I feel a glute bridge in my hamstrings?

Some hamstring work is normal. If they cramp or dominate, bring your feet a little closer, keep the lift smaller, and focus on squeezing your glutes before your hips leave the floor.