The go-to movement to activate and strengthen the glutes. Lying on the floor, you lift your hips by contracting your glutes — a simple, effective exercise accessible to all levels.
Execution
Lie on your back, knees bent, feet flat on the floor hip-width apart, positioned so your shins are vertical at the top. Arms along your body, palms down. Drive through your heels and squeeze your glutes to lift your hips until you form a straight line from shoulders to knees. Hold the contraction for one second at the top, squeezing your glutes as hard as possible. Lower slowly without fully setting your hips on the floor between reps to maintain tension. The movement comes from the hips — don't arch your lower back to go higher.
Breathing
Exhale as you lift your hips and squeeze your glutes. Inhale as you lower under control. This breathing pattern helps engage the core and stabilize the movement.
Benefits
- •Activates and strengthens the glutes, which are often underused due to prolonged sitting
- •Protects the lower back by strengthening the posterior chain
- •Improves hip stability and standing posture
- •A low-impact movement, accessible even with joint discomfort
- •Excellent warm-up exercise before more intense movements (squats, lunges)
Variants
Marching glute bridge
In the top position of the bridge, extend one leg in front of you then place it back, and alternate. This variation adds unilateral work and a balance challenge that intensifies glute activation.
Hip thrust on floor
Upper back resting on a sofa or bench, feet on the floor, lift your hips. The range of motion is greater and the position allows you to add weight (bag, dumbbell) on your hips to progress in load.
Unilateral hip thrust
In the hip thrust position, only one foot on the floor, the other leg extended or knee pulled toward the chest. Doubles the load on the working leg and reveals strength imbalances between the two sides.
Our tips
- 1.Drive through your heels, not your toes — you should be able to lift your toes off the floor
- 2.Squeeze your glutes as hard as possible at the top and hold for one second
- 3.Don't arch your lower back to rise higher — stop when your body forms a straight line
- 4.Position your feet so your shins are vertical at the top to maximize glute recruitment
Common mistakes
- •Pushing with your toes instead of your heels — shifts the work from glutes to quads
- •Arching the lower back at the top — a sign your hips are going too high. Stop when your body is aligned.
- •Not consciously contracting the glutes — the movement becomes passive and the hamstrings take over
- •Knees spreading or caving — keep them stable and aligned with your feet throughout
- •Rising and lowering too fast — control the tempo to maximize time under tension and muscle activation