How to do the Glute Bridge Activation
Step by step
- Lie on your back with knees bent and feet flat, hip-width apart.
- Drive through your heels and lift your hips toward the ceiling.
- Squeeze your glutes hard at the top with your ribs down and no lower-back arch.
- Lower under control and repeat at an easy pace.
- Take short breaks whenever you need - this should warm you up, not wear you out.
The thing people get wrong
Push the hips up with the glutes, not by arching the low back - keep the ribs down so the squeeze stays in the glutes.
Coaching cue
Hold the top squeeze for a full second or two on every rep.
Make it easier or harder
- Harder: Do them one leg at a time with the other foot lifted off the floor.
Muscles worked
- Primary: Glutes, Hamstrings
- Secondary: Core
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.