Hinge
Glute bridge
Quick facts
- Beginner
- No equipment
- Glutes
- Hamstrings
- Core
- reps
- ~2.5 s per rep
The glute bridge teaches you to switch on your glutes and hamstrings without loading the knees or lower back. It is the entry point to the hip-hinge pattern that later grows into Romanian deadlifts and kettlebell swings. We use it in warm-ups and beginner strength blocks, and as the easy substitute for harder hinge movements.
How to do it
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Lie on your back with knees bent, feet flat on the floor hip-width apart, heels about 20–30 cm from your glutes, arms by your sides.
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Push through your heels, squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees.
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Pause for a second at the top without arching your lower back; the glutes do the work, not the spine.
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Lower your hips under control, lightly touch the floor and start the next rep.
Coaching cues
- Drive through the heels
- Squeeze the glutes at the top
- Ribs down
Common mistakes
- Arching the lower back instead of lifting with the hips
- Feet too far away so the hamstrings take over from the glutes
- Dropping the hips instead of lowering under control
Breathing
Exhale as you lift, inhale as you lower.
Used in courses
Related exercises
FAQ
What are the most common mistakes in Glute bridge?
The most common ones: arching the lower back instead of lifting with the hips; feet too far away so the hamstrings take over from the glutes; dropping the hips instead of lowering under control. Watch for them from the first rep.
What should I focus on during Glute bridge?
Keep these cues in mind: drive through the heels; squeeze the glutes at the top; ribs down.
How should I breathe during Glute bridge?
Exhale as you lift, inhale as you lower.
Train it inside a program
Glute bridge is part of the Forma. Start: home CrossFit basics course: the app scales reps, rest and load to your level after every session.