What it is
A floor exercise where the hips lift while the feet and upper back stay supported.
Exercise Library
Glute Bridge
Track glute bridges by reps, hold time, variation, and glute engagement.
Target area
Glutes, hamstrings, hips, and trunk control.
Why it matters
Glute bridges teach hip extension and help beginners feel the glutes working.
Step-by-step instructions
Use these cues for app form guide popups and workout-log reminders.
- 1Lie on the back with knees bent and feet flat.
- 2Brace lightly and press through the heels.
- 3Lift the hips until the body forms a line from shoulders to knees.
- 4Pause briefly without over-arching the back.
- 5Lower slowly and repeat.
Common mistakes
- Over-arching the lower back.
- Feet too far away from the hips.
- Letting knees cave inward.
App-friendly short summary
Track glute bridges by reps, hold time, variation, and glute engagement.
Easier version
Use a smaller range or hold the top for shorter time.
Harder version
Use single-leg bridges, longer pauses, or a band around the knees.
Safety notes
- Keep the lower back comfortable.
- Stop if hamstrings cramp repeatedly.
- Avoid pushing the hips beyond a natural top position.
Beginner terms explained
These definitions match the app form-guide popup language.
Glutes
The buttock muscles that help extend and stabilize the hips.
Brace
Lightly tighten the midsection as if preparing for a cough while still breathing.
Full extension
Finishing a movement by straightening the working joint without locking or forcing it.