EXERCISE GUIDE
Glute Bridge
Lift the pelvis from the floor with the glutes while keeping the trunk stable.
01Muscles used
Main muscles
- Gluteus maximus
Assisting & stabilizing muscles
- Hamstrings
- Abdominal and trunk muscles (pelvis and lower-back stability)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise guides. Select an image to enlarge it.
03How to perform
- Lie on your back with knees bent and feet hip-width apart. Plant the whole feet and rest your arms beside you.
- Brace gently, then exhale and use the glutes to raise the pelvis while keeping ribs and pelvis controlled.
- Stop when shoulders, hips and knees approach a straight line without arching the lower back.
- Inhale and lower slowly with the pelvis level. Keep head and upper back supported and repeat without bouncing.
04Technique cues
- Keep knees aligned with feet and press through the heel and both forefoot edges.
- Keep neck and shoulders relaxed.
05Cautions
- Avoid flaring the ribs, thrusting the chest or gaining height by arching your back.
- Keep feet from slipping and stop for pain.