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Glute Bridge

Lower body

Lie on your back, feet planted: drive the hips up until knees, hips and shoulders form a line – squeeze the glutes.

Goal: Muscle, Conditioning

Explainer video: coming soon

Equipment variants

• Bodyweight

• Dumbbells (one or two)

• Kettlebell (one or two)

Easier and harder

• Make it easier

  Shorten the range; pause at the top.

  Previous level: Clamshell

• Make it harder

  Full hip extension, ribs down, squeeze without arching.

  Next level: Single-Leg Glute Bridge

Progression path: Hip Foundation (Gentle Build) (level 2)

Used in

Daily Bread, Lighthouse, Sidewinder

Train at your own pace and listen to your body – stop right away if anything hurts. Every exercise can be made easier or harder.