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Posterior chain

Glute bridge

Easy3 minFloor space

Feet planted, drive the hips up and squeeze at the top. Sitting shortens the front of the hip and switches the back of it off; this is the cheapest way to switch it back on, and the low back usually thanks you.

The dose

12 slow reps, 2-second squeeze at the top

How to do it

  1. 01Lie on your back, knees bent, feet flat and hip-width, heels close to your body.
  2. 02Press through the heels and lift the hips until knees, hips, and shoulders make one line.
  3. 03Squeeze the glutes for two seconds at the top without arching the low back.
  4. 04Lower slowly and repeat twelve times.

Mistakes that waste your reps

  • Arching the low back to reach a higher hip position; stop where the glutes are doing the work.
  • Pushing through the toes rather than the heels.
  • Rushing the lowering half, which is where much of the value sits.

Where this comes from

evidence · emergingestablished practice

Discomfort that eases as you move is normal; pain that sharpens is a stop sign. If this area is injured or persistently painful, a clinician outranks this page.

Written by Kyle Jenkin · updated August 31, 2026 · how we grade evidence

Pairs well with

Hip flexor line

Couch stretch

Rear knee near the wall, shin up it, torso tall, and breathe. This is the direct antidote to the sitting position: the hip flexors and the fascia down the front of the thigh, opened at length.

→ 1 to 2 minutes per side, most days

Medium4 minevidence · emerginghip flexor ROM studies

Knee over toe, hip long

ATG split squat

A deep split squat where the front knee travels well past the toe while the rear hip stretches long. The signature move of Ben Patrick's knees-over-toes method: strength at the exact range most training avoids. Go only as deep as stays comfortable, and elevate the front foot to ease it.

→ 2 sets of 5 slow reps per side

Hard5 minevidence · emergingATG · Ben Patrick

One move is a start. A thread is better.

Find your thread →All hips moves

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