Back to exercises

Glute Bridge

Builds posterior chain strength and pelvic control with low joint stress.

• ID: e9c36d01
• Discipline: pilates
• Level: Beginner
• Symmetry: Symmetric
• Equipment: mat

Goal

Strengthen glutes and hamstrings while stabilizing the core.

Step-by-step guide

1. Lie on your back with knees bent and feet flat, hip-width apart.
2. Place arms by your sides, palms pressing lightly into the floor.
3. Exhale and brace your core by drawing ribs down gently.
4. Drive through your heels and lift hips until knees, hips, and shoulders align.
5. Squeeze glutes at the top for 1 to 2 seconds without over-arching your back.
6. Inhale at the top while keeping pelvis level.
7. Exhale and lower vertebra-by-vertebra to the mat.
8. Reset and repeat with controlled tempo.

Breathing cues

• Exhale on the lift.
• Inhale to hold briefly.
• Exhale on the controlled descent.

Common mistakes

• Pushing from toes instead of heels.
• Hyperextending the lower back at the top.

Recommended volume

3 sets of 12 to 15 reps.