Glute Bridge

hip glute exercises Gluteus maximus, hamstrings

Foundational glute activation drill. A base movement for hip thrust variations and APT correction.

Execution

1. Supine with knees bent and feet flat near the glutes
2. Drive through the heels to lift the hips into a straight line
3. Squeeze the glutes at the top
4. Hold 2-3 seconds, lower under control
5. 3 sets x 12-15 reps

Cues

• Drive through the heels
• Squeeze the glutes at the top
• Keep the low back neutral

Common Errors

• Excess lumbar extension
• Pushing through the toes
• Poor glute activation

Progressions

• Bilateral -> Single leg -> Elevated feet -> With load

Related Patterns

• knee valgus
• lumbar hyperlordosis
• anterior pelvic tilt
• hip flexor tightness
• gluteal amnesia
• hamstring dominance
• squat compensation
• lower crossed syndrome