Calisthenics
Beginner week

Glute bridge

  • Glutes
  • Hamstrings
  • Lower back

Lie on your back and lift your hips until your body is straight from knees to shoulders.

Glute bridge: lying on the back with knees bent, then hips lifted.
Illustration © DAREBEE (CC BY-NC-ND 4.0)

How to do it

  1. Lie on your back with your knees bent and feet flat, hip-width apart.
  2. Rest your arms by your sides.
  3. Squeeze your glutes and lift your hips until your body is straight from knees to shoulders.
  4. Pause, then lower slowly.

Common mistakes

  • Arching your lower back at the top. Stop when your body is straight.
  • Pushing through your toes. Push through your heels.
  • Knees falling inwards. Keep them hip-width apart.

Easier or harder

Easier

Smaller range: lift your hips only halfway.

HarderSingle-leg glute bridge

In the plan

Beginner
Intermediate
Not used
Beginner week