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Exercise handout — move better, feel better.
Glute Bridge
Foundation glute activation exercise. Essential for hip strength and low back health.
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
No equipment? Try: Mini-band around knees for added challenge
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
2 up / 1 hold / 2 down
Tempo
Step-by-Step Guide
Set up
- Lie on back with knees bent, feet flat on floor
- Feet hip-width apart, about 6 inches from glutes
- Arms at sides, palms down
Step 1 of 4
Push through heels into the floor
Step 2 of 4
Squeeze glutes and lift hips toward ceiling
Step 3 of 4
Create straight line from shoulders to knees
Step 4 of 4
Hold briefly at top, then lower with control
Breathing
- Exhale as you lift hips
- Inhale as you lower
Form Cues
- Push through heels, not toes
- Squeeze glutes hard at top
- Keep core engaged
- Don't arch low back at top
Common Mistakes to Avoid
- Over-arching low back at top
- Pushing through toes instead of heels
- Not fully engaging glutes
- Lifting too fast
Safety Information
Very safe exercise. Stop if low back pain during lift.
Progressions
Add mini-band around knees, single-leg bridge, add weight on hips
Regressions
Smaller range of motion, feet closer to glutes
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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.