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Using a glute bridge

Fibre interconnection and data room reference Published 05 Jan 2026

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A glute bridge strengthens your glutes and core by lifting your hips while keeping your spine neutral, engaging your glutes, and maintaining control throughout the movement.

Step-by-

Step Instructions

Starting Position: Lie on your back with your knees bent and feet flat on the floor, about hip-width apart. Keep your arms by your sides with palms facing up for stability ( ). Engage Core and Tilt Pelvis: Draw your ribs down and tighten your sides to brace your core.

Perform a posterior pelvic tilt by flattening your lower back against the floor, which activates your glutes ( ). Lift Hips: Squeeze your glutes and lift your hips toward the ceiling until your shoulders, hips, and knees form a straight line. Press your heels into the floor and avoid arching your lower back ( ).

Hold and Squeeze: At the top, hold for 1–2 seconds while maintaining tension in your glutes and core ( ). Lower Hips: Slowly lower your hips back to the floor in a controlled motion without releasing the core engagement ( ).

Form Tips

Keep your feet slightly turned out (about 15°) for better joint alignment ( ). Use a light resistance band around your knees to activate stabilizers; avoid heavy bands that shift focus away from the glutes ( ). Focus on control and tension rather than height or speed ( ).

Avoid overextending at the top; your body should form a straight line from shoulders to knees ( ).

Muscles Worked

Primary: Gluteus maximusSecondary: Hamstrings, gluteus medius (especially with a resistance band), and core muscles including the transversus abdominis ( ).

Variations and Progressions

Weighted Glute Bridge: Place a dumbbell or barbell across your hips to increase resistance ( ).

Single-

Leg Glute Bridge: Lift one leg off the floor to increase load and challenge stability ( ). Resistance Band: Place a band above your knees to enhance glute medius activation ( ).

Training Advice

Perform glute bridges 2–3 times per week, starting with bodyweight and progressing to added resistance as control improves ( ). Combine with hip flexor stretches and core bracing exercises to improve posture and correct anterior pelvic tilt ( ). By following these steps and maintaining proper form, glute bridges can effectively strengthen your glutes, improve core stability, and support better posture while reducing lower back strain.

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Using a glute bridge
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