How to do the Glute Bridge
Step by step
- Lie on your back with knees bent and feet flat, hip-width apart.
- Rest your arms at your sides and keep your ribs down.
- Drive through your heels to lift your hips toward the ceiling.
- Raise until your body forms a straight line from knees to shoulders.
- Squeeze your glutes at the top, then lower your hips back down slowly.
The thing people get wrong
Push the movement with your glutes by squeezing at the top, rather than arching your lower back to get higher.
Coaching cue
Set your heels close enough that your fingertips can just touch them, then push through those heels.
Make it easier or harder
- Harder: Lift one foot and bridge on a single leg.
Muscles worked
- Primary: Glutes, Hamstrings
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.