Glute bridge

Lift the pelvis with both feet supported and the upper back resting on the floor.

Bridge family

Glute bridge

Standard option

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These tiers compare demands within this family, not universal safety or a mandatory sequence. Load, range, balance and your circumstances can change difficulty. Choose deliberately; pain does not select a progression.

Lift the pelvis with both feet supported and the upper back resting on the floor.

DemandEasy

Equipment requiredBodyweight + Floor space

Muscle focusGlutes · Hamstrings · Abs

Written instructions available. A verified 3D demonstration has not been built for this variation.

Source-researched guide. Clinical review is pending.

How to move

Lie on your back with bent knees and feet around hip width, resting the arms comfortably.
Press through the feet and lift the pelvis without forcing a low-back arch.
Lower slowly until the pelvis rests on the floor.

Form cues

Keep the knees aligned with the feet.
Stop before the ribs flare.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

ACE · Glute bridge ↗
Free Exercise DB · alias and muscle metadata ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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