Glute Bridge
Foundational glute activation drill. A base movement for hip thrust variations and APT correction.
hip glute exercises Gluteus maximus, hamstringsExecution
- 1Supine with knees bent and feet flat near the glutes
- 2Drive through the heels to lift the hips into a straight line
- 3Squeeze the glutes at the top
- 4Hold 2-3 seconds, lower under control
- 53 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
- 1Bilateral -> Single leg -> Elevated feet -> With load
Related Patterns
knee valguslumbar hyperlordosisanterior pelvic tilthip flexor tightnessgluteal amnesiahamstring dominancesquat compensationlower crossed syndrome
