Glute Bridge

• Core
• Beginner-friendly
• Reps — 15 reps per set

The glute bridge drives the hips up from the floor by squeezing the glutes, with the core keeping the ribs down and the spine neutral.

Strong glutes are half of a strong core: they hold the pelvis where the abs can work from. Pause and squeeze at the top; lifting higher by arching the back trains the wrong thing.

How to do it

1. Lie on your back, knees bent, feet flat near your hips.
2. Drive through your heels and lift your hips until your body is straight.
3. Squeeze your glutes at the top, then lower with control.

Breathing: Exhale as you lift your hips.

Common mistakes

• Pushing through the toes so the heels lift as the hips rise.
• Letting the knees fall apart as the hips leave the floor.
• Pushing the back of the head into the mat to help the hips up.

Form tips

• Peel the spine off the floor one segment at a time rather than lifting it as one slab.
• Stop rising when hips, knees, and shoulders line up instead of arching higher.
• Set the spine back down from the top, finishing with the tailbone.

Muscles worked

Alternatives with the same focus

• Single-Leg Bridges
• Curl-Ups
• Cocoons

Where it appears in the 30-day plan

Programs in the app that schedule this movement:

• Core & Abs
• Lower Belly
• Love Handles
• Upper Abs