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GLUTE BRIDGE

Supine glute bridge from the floor. Foundation glute activation and development.

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HOW TO PERFORM

  1. 1

    Lie on your back, knees bent, feet flat on the floor.

  2. 2

    Drive through the heels and thrust the hips upward.

  3. 3

    Squeeze the glutes hard at the top.

  4. 4

    Body forms a straight line from shoulders to knees.

  5. 5

    Lower under control and repeat.

THE STANDARD

Full hip extension at the top. Glutes squeezed. Controlled descent.

COACHING CUES

Drive through the heelsSqueeze the glutes at the topStraight line from shoulders to knees

COMMON MISTAKES

  • Not reaching full hip extension.

  • Hyperextending the lower back.

SCALING / SUBSTITUTIONS

  • Single-leg glute bridge.

  • Progress to hip thrust with a barbell.

300WOD APPLICATION

The glute bridge is a Foundation glute activation movement.

RELATED EXERCISES

Hip Thrust
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Deadlift
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Romanian Deadlift
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MOVEMENT DETAILS

Movement Category
Hinge
Movement Type
compound
Equipment
BodyweightBarbell
Primary Muscles
Glutes
Secondary Muscles
HamstringsAbs / Core
Standards
Foundation
Hoplite
Elite
Spartan
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