# Glute Bridge

The floor hip hinge — drive through the heels and lift the hips until the
body is a straight line from shoulders to knees.

- **Category:** Warm-up and main circuit
- **Type:** Hip extension (floor)
- **Targets:** Glutes, hamstrings
- **Prescription:** 3 × 12–15, squeeze at the top
- **Defaults:** 3 × 12 bodyweight

## Setup

Lie on your back, knees bent, feet flat on the floor about hip-width and
close enough that your fingertips can graze your heels. Arms rest at your
sides.

## Execution

1. Press through the heels and squeeze the glutes to lift the hips.
2. Stop when shoulders, hips and knees form a straight line — no arching
   past it.
3. Hold the squeeze for a beat, then lower with control.

## Cues

- The glutes lift the hips; the lower back just comes along.
- Ribs stay down — finish with the glutes, not by overarching.
- Knees track over the feet, never falling inward or out.

## Common Mistakes

- Pushing through the toes instead of the heels.
- Overarching the lower back at the top.
- Bouncing reps off the floor.

## Progression

Pause holds at the top, then single-leg bridges; graduate to the barbell
Hip Thrust for load.
