Bodyweight Strength · Bodyweight — Foundation
Glute Bridge
Glutes, hamstrings, hip extension, lower back support
Minimum Effective Dose
40s
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.
- Lie on your back, knees bent, feet flat on the floor
- Drive your hips toward the ceiling by pressing through your heels
- Squeeze your glutes hard at the top for full hip extension
- Lower with control. When your back takes over, rest on the floor
Variants
Easier
Two-leg bridge. Hold at the top.
Drive hips up, squeeze 2 seconds.
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.