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Glute Bridge
Beginner

Glute Bridge

Activate and strengthen your glutes with this fundamental exercise. Essential for back health and athletic performance.

1-2 weeks

Focus Areas

Foundation Strength Hips Legs Core

Prerequisites

Ability to lie supine
Basic body awareness
No acute back pain
Understanding of glute engagement

The glute bridge creates posterior chain activation through a simple yet effective movement—lying supine and lifting hips by engaging glutes and hamstrings. This fundamental exercise addresses the epidemic of weak, inactive glutes caused by prolonged sitting while serving as preparation for more advanced movements. The accessibility of glute bridges makes them valuable for all populations.

Beyond Movement emphasizes glute bridges as both rehabilitation and performance exercise. We progress from basic holds to single-leg variations, adding resistance and range of motion as appropriate. The focus on glute engagement rather than lower back compensation ensures proper muscle activation and development. This attention to quality creates the foundation for healthy movement patterns.

Strong, active glutes transform movement quality and resolve numerous common pain patterns. Lower back pain often diminishes as glutes begin supporting the pelvis properly, while knee pain resolves as glutes control hip movement. Athletes experience improved sprinting, jumping, and change of direction as the body's most powerful muscles activate properly. The exercise proves invaluable from rehabilitation to elite performance.

Prerequisites

Master these skills first:

  • Ability to lie supine
  • Basic body awareness
  • No acute back pain
  • Understanding of glute engagement

Common Mistakes

Avoid these errors:

  • Overarching lower back

    Instead: Use glutes, not back

  • Feet too close or far

    Instead: Find optimal position

  • Pushing through toes

    Instead: Drive through heels

  • Incomplete hip extension

    Instead: Fully open hips

  • Holding breath

    Instead: Breathe steadily

Related Skills

Foundation

Hip Hinge Pattern

Basic hip movement pattern understanding for proper glute bridge execution

Coming Soon

Foundation

Glute Activation

Ability to consciously engage glutes essential for effective bridges

Coming Soon

Foundation

Pelvic Tilt

Pelvic control and awareness required for proper bridge alignment

Coming Soon

Progression

Single Leg Bridge

Unilateral progression requiring greater stability and glute strength

Coming Soon

Progression

Hip Thrust

Enhanced range of motion and resistance progression from glute bridge

Coming Soon

Progression

Weighted Bridge

Load progression for increased glute strength development

Coming Soon

Learn This Skill In These Classes

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Foundation Classes

Build a solid foundation of upper-body, lower-body and core strength for beginners.

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