hinge pattern · low impact
Glute bridge
Glutes · Hamstrings
Equipmentnone · bands
Positionfloor
Spacesmall
Levelbeginner · returning · intermediate
Set up and move
- Lie on your back with knees bent and feet flat.
- Gently brace, then press through the feet to lift the hips.
- Pause briefly and lower with control.
Three useful cues
- Ribs stay quiet
- Squeeze the glutes
- Do not chase height
Breathing: Keep breathing continuously. Exhale through the main effort of strength movements; for mobility, use slow, easy breaths and never force the range.
Common misses
- Arching the lower back
- Feet too far from the hips
Make it easier
Reduce the demand.
Use a smaller lift and fewer repetitions.
Make it harder
Add one challenge.
Add a band above the knees or a longer pause at the top.
When to choose something else
A variation is not a test of toughness.
Skip this movement if it causes sharp pain, dizziness, or symptoms that feel unusual for you. Movement pages provide general technique education and do not determine whether an exercise is appropriate for an injury or health condition.