Glute Bridge
- Beginner
- Home
- Pilates
The glute bridge lies on your back with your knees bent and feet flat near your hips, then lifts your hips up until your body forms one line. Squeezing at the top trains the glutes and hamstrings with just your bodyweight. Beginners use it at home or in pilates as a warmup, a main set or a finisher, for reps.
- Muscles
- Glutes, Hamstrings
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Lie on your back with knees bent, feet flat near your hips.
- Press your heels down and lift your hips up.
- Squeeze your glutes at the top; body in one line.
- Lower with control and repeat.
Form cues
- Exhale as you press your hips upward.
- Keep your chin tucked slightly, neck relaxed.
- Point your knees straight ahead, not splayed out.
Common mistakes
- Lower back arches instead of the hips lifting evenly. Tuck your pelvis slightly and lift through your glutes.
- Feet sit too far from your hips. Walk your feet closer, just under your knees.
- Weight shifts onto your toes. Drive the lift through your heels instead.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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