How to do it:

  • Lie on your back on a mat with knees bent and feet flat on the floor, hip-width apart.

  • Place your arms at your sides with palms facing down.

  • Engage your core and press through your heels to lift your hips toward the ceiling.

  • Keep your shoulders relaxed and avoid arching your lower back.

  • Pause briefly at the top, squeezing your glutes, then slowly lower back down with control.

Why it’s effective:

Glute Bridges target the posterior chain, especially the glutes, which are essential for posture, athletic performance, and injury prevention. They also help counteract the effects of prolonged sitting and can support lower back health.

Common benefits:

Strengthens glutes, hamstrings, and core, improves hip mobility and stability, supports healthy posture and spinal alignment and reduces risk of lower back pain and injury.