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Glute Bridge (Spine-Safe Hip Extension)

BeginnerStrengthTier T0
Glute Bridge (Spine-Safe Hip Extension)

Strengthens the glutes while keeping the spine in a safe position. Strong glutes take load off the low back in the spine chain.

Targets: Spine Chain (Full Spine)
Muscles: Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

12

Reps / Time

45 sec

Rest

2 seconds up, 2 second hold, 2 seconds down

Tempo

Step-by-Step Guide

Set up

  • Lie on your back with knees bent
  • Feet flat on floor, hip-width apart
  • Feet close enough that you can touch your heels with fingertips
  • Arms at sides, palms down
  1. Glute Bridge (Spine-Safe Hip Extension) - Step 1 of 6: Press down through your heels

    Step 1 of 6

    Press down through your heels

  2. Glute Bridge (Spine-Safe Hip Extension) - Step 2 of 6: Squeeze your glutes and lift hips off floor

    Step 2 of 6

    Squeeze your glutes and lift hips off floor

  3. Glute Bridge (Spine-Safe Hip Extension) - Step 3 of 6: Raise until your body forms a straight line from knees to shoulders

    Step 3 of 6

    Raise until your body forms a straight line from knees to shoulders

  4. Glute Bridge (Spine-Safe Hip Extension) - Step 4 of 6: Don't arch your low back at the top - keep ribs down

    Step 4 of 6

    Don't arch your low back at the top - keep ribs down

  5. Glute Bridge (Spine-Safe Hip Extension) - Step 5 of 6: Hold briefly at top, squeezing glutes

    Step 5 of 6

    Hold briefly at top, squeezing glutes

  6. Glute Bridge (Spine-Safe Hip Extension) - Step 6 of 6: Lower slowly with control

    Step 6 of 6

    Lower slowly with control

Breathing

  • Exhale as you lift
  • Inhale as you lower

Form Cues

  • Drive through heels, not toes
  • Squeeze glutes, not low back
  • Ribs stay down at top
  • Create a straight line, not an arch

Common Mistakes to Avoid

  • Arching low back at top (hyperextending)
  • Pushing through toes
  • Not squeezing glutes
  • Going too fast
  • Feet too far from butt

Safety Information

Don't hyperextend at top - this puts load on low back. Stop where body is straight.

Progressions

Add marching at top, single leg version, or add resistance band above knees

Hip Hinge with DowelBeginner

Regressions

Reduce range of motion, or just do glute squeezes lying down

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.