GlutesHamstringsCore
Beginner · Reps
Glute bridge
Lying on your back, drive your hips up: glutes and hamstrings, easy on the back.
Just floor space
How to do it
- 1 Lie on your back, knees bent, feet flat and close to your hips.
- 2 Squeeze your glutes and lift your hips until your body is straight from shoulders to knees.
- 3 Pause at the top, then lower slowly.
Watch out for
- Arching the lower back instead of squeezing the glutes
- Feet too far away
The progression
Your plan moves you up one rung when you hit the top of the range on every set.
- Glute bridge
- Single-leg glute bridge
- Hip thrust