The glute bridge is T2 in the hinge progression — supine hip extension that directly trains and activates the glutes in a pattern that complements but doesn’t overlap with squatting and hinging. Many people have glutes that are neurologically under-activated — they’ve spent so much time sitting that the glutes stop firing correctly in movement. The glute bridge is the simplest fix.
Form
Lie on your back, feet flat on the floor hip-width apart, knees at 90 degrees. Drive your hips up by squeezing your glutes — not by pushing with your hamstrings or lower back. At the top: full hip extension, a straight line from your shoulders to your knees, glutes maximally contracted. Pause for 1–2 seconds. Lower under control.
The distinction. The bridge is a glute exercise, not a lower back exercise. If you feel it primarily in your lower back, your glutes aren’t firing. Focus the contraction deliberately.
Single-Leg Progression
Extend one leg straight, bridge on the other. This doubles the load on the working glute and adds a hip stabilization demand identical to the single-leg RDL. Build 3 × 8 each side before adding further load or elevation.
Hip Thrust (Elevated)
Shoulders on a bench or couch, feet on the floor — the hip thrust. Greater range of motion than the floor bridge, more glute loading at the top position. The natural progression from the floor bridge once the movement pattern is solid.
Progression Standards
3 × 15 bridges, full hip extension, 1-second pause, consistent → progress to single-leg → hip thrust elevation.
Move. Groove. Repeat. Smooth.
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Move. Groove. Repeat. Smooth.
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