Glute Bridge Guide for Clean Hip Drive and Back‑Friendly Strength

• Lie on your back with knees bent and feet hip width. Toes slightly out.
• Heels about a hand length from the glutes. Fingertips should touch the heels.
• Brace the core like you are about to cough. Ribs stacked over pelvis.
• Press upper arms into the floor and make light fists to create tension.

1. Inhale and brace.
2. Screw the feet into the floor without lifting the toes.
3. Drive through the heels and squeeze the glutes to lift the hips until shoulders to knees form a straight line.
4. Pause for one second at the top. Do not overextend the lower back.
5. Lower under control until the tailbone kisses the floor.

Recommended tempo: 2 up, 1 hold, 2 down.

Quick fixes

• Back feels it more than glutes: shorten the range and rebrace.
• Hamstrings cramp: pull the heels closer.
• Ribs flare: exhale gently at the top and pull ribs down.

Level 1 • Foundations

• Bodyweight bridge 3 x 12 to 15 with one second pause
• Iso hold bridge 3 x 20 to 30 seconds

Level 2 • Challenge the hips

• Banded bridge 3 x 12 to 15
• Feet elevated bridge 3 x 10 to 12
• Marching bridge 3 x 8 per side

Level 3 • Unilateral control

• Single leg bridge 4 x 6 to 10 per side
• Single leg feet elevated bridge 3 x 6 to 8 per side

Level 4 • Loaded patterns

• Barbell floor bridge 4 x 6 to 10
• Hip thrust on bench 4 x 6 to 12

Beginner strength

• Two to three days per week
• Bodyweight bridge 3 x 12 to 15
• Iso hold bridge 2 x 20 to 30 seconds

General fat loss and tone

• Three days per week as a primer before compound lifts
• Banded bridge 3 x 15
• Single leg bridge 3 x 8 per side

Athletic development

• Two days per week after warm up
• Hip thrust 4 x 6 to 8 then marching bridge 3 x 10 alternating

Strength plus posture block

• Bridge or hip thrust as A movement
• Pair with anti rotation core drill or lateral band walk for three to four supersets

Rest 60 to 90 seconds between sets. Progress load or reps weekly, not both at once.