Bodyweight Strength · Bodyweight — Foundation
Glute Bridge
Glutes, hamstrings, hip extension, lower back support
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
Why it works
The glute bridge activates the posterior chain, the muscles most inhibited by sitting. Strong glutes protect the lower back, stabilise the pelvis, and power every lower body movement.
How to do it
Hips to ceiling. Squeeze at the top.
Drive through your heels. When your hips drop or lower back takes over, rest on the floor. Squeeze at the top. Full extension before coming down.
- Lie on your back with knees bent, feet flat on the floor hip-width apart
- Drive through your heels and lift your hips to the ceiling. Squeeze at the top
- Lower with control. When hips drop or lower back takes over, rest on the floor
- Squeeze your glutes hard at the top for full hip extension
Variants
Easier
Standard two-leg bridge. Hold 2 seconds at the top.
Drive hips up, squeeze at the top.
Harder
Elevated feet. Heels on chair.
Greater hip range. Drive through heels.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Launching May 2026 · Free to try
