Hamstrings & Glutes Beginner

Glute Bridge

  • Glutes
  • Hamstrings
  • Core

Bodyweight

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Lie on your back with knees bent and feet flat around hip width.

  2. Rest your arms on the floor and brace lightly through the abdomen.

  3. Press through your feet to raise your hips until the thighs align with the torso.

  4. Pause briefly, then lower your hips to the floor.

Key cues

  • Keep pressure through the heels and forefeet.
  • Lift with the hips rather than the ribs.
  • Keep both sides of the pelvis level.

Common mistakes

  • Pushing into an exaggerated back arch.
  • Letting the knees fall inward.
  • Driving through the neck.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.