Glute Bridge (Bodyweight)

The technique.

1. 01

   Lie on your back with knees bent, feet flat on the floor hip-width apart.

2. 02

   Keep your arms by your sides, palms down, and core braced.

3. 03

   Drive through your heels, lifting your hips towards the ceiling, squeezing your glutes.

4. 04

   Form a straight line from your shoulders to your knees at the top of the movement.

5. 05

   Slowly lower your hips back down to the starting position with control.

What goes wrong.

• ×Arching the lower back excessively at the top, rather than extending hips.
• ×Not achieving full hip extension, failing to fully contract the glutes.
• ×Pushing through the toes instead of the heels, reducing glute activation.
• ×Rushing the eccentric phase, losing tension and control.
• ×Letting knees cave inwards, losing stability.