Glute Bridge
Glute Bridge is a compound hip extension exercise for the hamstrings & glutes. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Illustration: Butt Lift (Bridge) · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Choose a stable support surface and clear the space around you.
- 2Use assistance or elevation to match the prescribed rep range.
- 3Place the pad across the hip crease and position the feet so the shins approach vertical at lockout.
- 4Set the upper back securely, tuck the chin slightly, and brace before driving the hips up.
How to perform it
- 1Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
- 2Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
- 3Slowly go back to the starting position as you breathe in.
Breathing
Inhale and brace before the lowering phase, then exhale gradually through the hardest part of the repetition without losing trunk position.
Technique cues
- •Belt buckle toward chin
- •Finish with glutes, not low back
- •Keep shins near vertical at the top
Common mistakes
- •Overarching the lower back
- •Feet too far or too close
- •Bouncing off the bottom
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.