---
title: "Glute Bridge | Katie Keeps It Real"
description: "A floor-based hip extension exercise that helps you practice using your glutes with almost no setup."
---

# Glute Bridge

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

## Muscles

- Glutes (primary)
- Hamstrings (secondary)
- Abs (secondary)

## Equipment

- Bodyweight
## Commitment

- **Effort:** Low
- **Setup:** Minimal

## Quick Note

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

## Steps

1. Gently brace your middle and press both feet into the floor.
2. Squeeze your glutes to lift your hips until your body forms a comfortable line from shoulders to knees.
3. Pause without arching your lower back, then lower your hips with control.

## My notes

- **Feel (`instructions:1:blocks:2`):** You are looking for a firm glute squeeze, not the highest bridge your spine can make.
- **Constraint (`quick_note`):** 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 (`instructions:1:blocks:3`):** If you only feel your lower back, lower the height and reset your brace.

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