Glute Bridge
Glutes, hamstrings, hip extension, lower back support
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
- 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
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Glute Bridge?
The minimum effective dose for Glute Bridge is 1 min. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Glute Bridge target?
It targets glutes, hamstrings, hip extension, lower back support. Done daily at its 1 min dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Glute Bridge worth doing if I only have a minute?
Yes. 1 min is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of bodyweight strength work that still moves the needle, so short sessions done daily compound into real change.
How do I make Glute Bridge easier or harder?
To scale it down: Standard two-leg bridge. Hold 2 seconds at the top. To make it harder: Elevated feet. Heels on chair.
BaselineBody 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.
Free to try
