Execution
How to do it
- 01
Lie on your back, knees bent, feet flat and hip-width apart.
- 02
Brace your abs to press your lower back into the floor.
- 03
As you exhale, push through your heels and lift your hips by squeezing your glutes.
- 04
Lower slowly. To progress, straighten one leg once your hips are up.
Common mistake
Pushing your hips as high as possible by arching your lower back.
Sources: ACE — Glute Bridge. These cues do not replace a professional if you have pain or are in rehabilitation.
The decision
When this movement makes sense
It offers a hinge without load or a high support, with a modest setup cost.
When this changes
It is not automatically interchangeable with a loaded hip thrust: the support, load and budget are different.
Real requirements
Configurations kept genuinely separate
Bodyweight
10–15 repetitions- Equipment
- Bodyweight
- Supports and space
- enough usable floor space
- Setup
- 30 s
- Planned work
- 45 s
- Planned rest
- 75 s
- Planned sets
- 1–3
- Complete budget
- 95–335 s