How to do a Glute Bridge

Glute bridge exercises are a great way to start firing on the glutes and hamstrings, but ONLY if done correctly… and, unfortunately you may be doing it wrong!  So, how do you do a glute bridge correctly?

If you are going for height and you extend up through your back, you are doing it wrong.  In fact, this causes you to use your back more than your glutes. Furthermore, you are flaring your ribs which keeps the ribs from being stacked over the pelvis and can be bad for those with split abs.  

*The picture below is probably actually a depiction of a yoga stretch which is fine but many people do this when they are practicing glute bridges, so I thought it would get the point across*

Main tips how to do a glute bridge:

• Pelvis should be neutral (think pubic bone and hip bones in the same plane)
• Ribs should be stacked over pelvis, do not let them flare up to the ceiling
• If you feel your back hinging up or if you feel it in your back, you are doing it wrong
• Drop your butt down a bit (don’t go for height) and see if you feel your glutes fire on more

In fact, my favorite exercise to really get you to feel those glutes firing on is the one in this video where I have you lock the knee into your chest.  It will help you to feel how the glute should be activating through the exercise.

I would love for you to join us for a Free Week Trial to gain access to many of our workouts which will provide you tips on proper form and help you to feel stronger by setting your intention through the workout and receive personalized treatment with our Certified Personal Trainers.