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Coached by Harper

Glute Bridge

LowerBodyweightFoundationGlutesHamstringsPosterior chain

Tempo 2 · 2 · 2 · 0

Set up

  1. 01Lie on the back, feet hip-width, heels under the knees.
  2. 02Arms by the sides, palms down.
  3. 03Ribs down before you lift.

Cues

  • Drive through the heels and squeeze the glutes to a straight line from shoulders to knees.
  • Pause. Do not arch through the low back.
  • Lower vertebra by vertebra.

Breath

Exhale as you lift. Inhale as you lower.

Common faults

Over-arching the lumbar spine

Keep the ribs down. Stop when the glutes are fully squeezed.

Knees fall out or in

Lightly press the knees out against an imaginary band.

Pushing through the toes

Root the heels. Think 'curl the hamstrings'.

Filmed regression

Wall Hip Hinge

Shorter lever or a target. Watch the film.

Progression

Single-leg bridge, then hip thrust.

Scale the pattern

Same movement family. The regression shortens the lever or gives you a target. The progression asks for more.

Pair with