Glute bridge

The glute bridge is a very effective exercise for training the back extensor muscles, the gluteal and the leg muscles at the same time.

Glute Bridge, Barbell
Glute Bridge, Barbell

Muscles involved in the glute bridge

Primary

Secondary

Correct execution of the glute bridge

  • You are in a supine position on a mat and place your legs hip-width apart so that your knees and hips are bent.
  • Now press both feet “into the floor” to stabilize your position. Your arms are at the sides of your body.
  • Now tighten your gluteal muscles and slowly lift your pelvis off the floor so that it is in line with your thighs and torso at the end of the movement.
  • Hold the position for a few seconds and then lower the pelvis again, but not all the way to the floor, to maintain muscle tension.

Common mistakes with the glute bridge

  • Feet not firmly on the ground: Basically, the entire surface of the foot should be connected to the ground – this is the safest way for correct execution
  • Back bent: The back must always be completely straight when lifting the pelvis. By continuously tensing the abdominal muscles, you protect the spine.
  • No tension in the glutes: When moving upwards, you should tense the glutes. Especially at the highest point of the movement execution, this is necessary to exploit the potential of this exercise.
  • Head is lifted: The head remains comfortably on the floor during the exercise and forms a natural extension of the spine. Otherwise, you expose your neck to an increased risk of injury.

Tips to intensify the glute bridge

  • You can grab a barbell, a barbell plate or a dumbbell on your belly.