Setup and loading
Arms at your sides.
How to do the glute bridge step by step
- Lie on your back with your knees bent and feet shoulder-width apart.
- Push through your heels and lift your hips.
- Squeeze at the top and lower slowly.
Form cues
- Drive through your heels
- Posterior pelvic tilt at the top
Common mistakes
- Arching your lower back
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Sets and reps for your goal
Hypertrophy
3 x 10-15 · rest 60 s3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
Speed
4-6 x 10-30 m or 5-10 s · full rest4-8 reps of 10-40 meters (or 3-6 seconds). Full rest: 1 minute for every 10 meters.
Always at 95-100%. If your time gets more than 3-5% slower or your technique falls apart, stop: running tired trains endurance, not speed.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
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Variations and similar exercises
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