Glute bridge: how to do it
In short
Lying on your back, you lift your hips from the floor and lower them again. Works: hips, legs and lower back.
How to do it
- Use a mat or folded towel on a non-slip floor. Get down to the floor slowly and lie on your back.
- Bend your knees with your feet flat, hip-width apart, close enough that you can touch your heels with your fingers. Arms by your sides.
- Breathe out and press through your whole foot, lifting your hips until your body makes a line from shoulders to knees.
- Pause for 1 breath at the top.
- Breathe in and lower slowly, one part of your back at a time. Repeat 4 times.
As you go
- Squeeze your seat gently as you lift.
- Breathe out as you lift, breathe in as you lower.
- Lift only until your body is in a line, no arching higher.
What it works
- Works
- hips, legs and lower back
- Position
- On the floor
- Have nearby
- a mat
- Effort
- Gentle
An easier and a harder version
Easier
Lift your hips only a few inches, or do 3 reps.
Harder
Do 6 reps, or hold the top for 3 breaths. The single leg bridge is the step up.
Take care
- Back: do not arch your lower back at the top. If it aches, lift less.
- Hips: if the back of your thigh cramps, bring your feet a little closer.
Where it is in the plans
In our calisthenics plan: 2 of 28 days, first on day 2, Squat and bridge.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 2 of 28 days: 2 and 9 | Day 2, week 1: Squat and bridge | 2 rounds: about 4 reps in a 50 s slot, 30 s rest |
| Calisthenics plan, round 2 | 1 of 28 days: 3, on the days that follow his goal | Day 3, week 1: Row and push | 2 rounds: about 4 reps in a 55 s slot, 15 s rest |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 2 | 2 rounds: about 4 reps in a 50 s slot, 30 s rest | Feet flat, lift hips to one line, lower slowly. |
| 2 | 9 | 2 rounds: about 4 reps in a 60 s slot, 20 s rest | Feet flat, lift hips to one line, lower slowly. |
In the plan, this move plays as a looping video with a spoken cue.
Glute bridge: day 2 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Activities that strengthen muscles: at least 2 days a week.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day calisthenics planSee the plan