Lower Body & Glutes
How to do Hip Bridge
Hip Bridge primarily trains the gluteus maximus (butt muscles), hamstrings, and lower back muscles, while also engaging the core and stabilizing muscles.
- Difficulty
- Beginner
- Equipment
- None or Yoga Mat
- Sets & reps
- 3 sets of 12-15 reps
Target muscles
- Gluteus Maximus
- Hamstrings
Also works
- Erector Spinae
- Abdominals
- Adductors
PrimarySecondary
Technique
Step-by-step instructions
- Lie on your back with knees bent and feet flat on the floor, hip-width apart, close to your glutes.
- Place your arms by your sides with palms facing down.
- Engage your core and glutes, then lift your hips off the floor until your body forms a straight line from shoulders to knees.
- Squeeze your glutes at the top of the movement.
- Hold for a moment, then slowly lower your hips back to the starting position.
Common mistakes
- Overarching the lower back by lifting hips too high.
- Not squeezing the glutes at the top.
- Letting knees fall outward or inward.
- Pushing through toes instead of heels.
Benefits
- Strengthens glutes and hamstrings.
- Improves hip extension and mobility.
- Can help alleviate lower back pain by strengthening supporting muscles.
- Activates core muscles for stability.
Glute Activation with Hip Bridges
The hip bridge, or glute bridge, is an effective exercise for strengthening the glutes, hamstrings, and lower back. It also helps improve hip mobility and core stability.