Glute Bridge

Reviewed by Jules T., certified yoga teacher · Difficulty 1/3

Strong glutes take load off the lower back with every step you take. The bridge builds them without loading the spine — a strengthening move that still feels kind.

How to do it

Lie on your back, knees bent, feet flat on the floor hip-width apart.
Check your distance: you should just be able to brush your heels with your middle fingertips.
Press through your heels and squeeze your glutes to lift your hips off the floor.
Form a straight line from shoulders to knees at the top.
Hold 2 seconds at the top, then slowly lower. Repeat 12–15 times.

Common mistakes

Lifting so high the ribs flare and the back arches.
Pushing through the toes instead of the heels.
Squeezing the cheeks together instead of driving the lift from them.

Take care

If you feel it mainly in your hamstrings or back, lower the lift and re-set the feet closer.

This is one pose. A plan tells you which six, in what order, for your back.

60-second check-in · First session free

🔒 In the program: breathing & tempo cues, gentler and harder variations, and where Glute Bridge fits in your week — unlocked with your personal plan.

Related moves

Pelvic TiltThe gentlest way to wake up a stiff lower back.

Bird DogBuild the deep core stability that protects your spine.

Educational movement guidance — not medical advice. If you have severe or worsening symptoms, please see a healthcare professional.