How to do a Glute Bridge
- Lie on your back with knees bent and feet flat, hip-width apart.
- Rest your arms at your sides, palms down.
- Push through your heels and lift your hips toward the ceiling.
- Squeeze your glutes hard at the top, forming a line from knees to shoulders.
- Avoid arching your lower back or overextending.
- Lower with control and repeat.
Keep in mind
- Tuck your ribs down before you lift — the movement starts from the pelvis.
- Drive through the heels and keep the toes light.
- Finish with a hard glute squeeze rather than a higher hip.
- Keep your knees the same width apart the whole time.
Common mistakes
- Arching the lower back to get higher — stop where the glutes, not the spine, are doing the work.
- Feet too far away, so the hamstrings cramp — walk them closer until your shins are near vertical at the top.
- Rushing the reps — hold the top for a second on every one.
Breathing
Breathe out as you lift, in as you lower.
Take care
This is one of the friendliest moves for a cranky lower back, but only if the lift comes from the glutes — if you feel it in your spine, use a smaller range.
Easier and harder
Similar exercises