Exercise Library / Glute Bridge
Glute Bridge
Wake up your glutes and hamstrings — the antidote to a day of sitting.
Muscles worked
Primary Glutes
Secondary Hamstrings
Tap a muscle to explore it on the interactive muscle map.
How to do it
- Lie on your back, knees bent, heels close enough to brush with your fingertips.
- Drive through your heels and lift your hips all the way up.
- Squeeze your glutes hard at the top — your body forms a straight line from knees to shoulders.
- Pause a beat at the top; don’t bounce.
- Lower with control, one vertebra at a time.
Common mistakes
- Stopping short at the top. Without full hip extension the glutes never reach the squeeze that makes the exercise work.
- Arching the lower back. Pushing past full extension with the spine instead of the hips turns a glute exercise into back strain.
- Dropping straight down. Letting gravity do the lowering skips the eccentric half of every rep.
What the camera coach watches
These are the exact checks FitFormBuddy runs on every rep of glute bridge — and what it says when you drift:
- Full hip extension at the top“drive your hips all the way up, squeeze your glutes”
- Lowering speed“lower with control”
Get real-time form cues on this exercise
FitFormBuddy watches through your camera and coaches you mid-set — reps counted, mistakes called out as they happen.
