← Exercise library
Glute bridge
GlutesBeginner
3D anatomy atlas — activated muscles
Drag to rotate · scroll to zoom
Loading 3D model…
LowHigh
LightMediumHigh
Gluteus maximus· HighGluteus medius· HighQuadriceps· MediumHamstrings· MediumCalves· Medium
Lift hips lying down for glutes.
Target muscle
Gluteus maximusGluteus mediusQuadricepsHamstringsCalves
Equipment needed
See all equipment →
Step-by-step guide
- 1Lie on your back, knees bent, feet flat near the glutes, hip-width apart.
- 2Arms along the body, brace the core, press the lower back to the floor.
- 3Drive through the heels to lift the hips until torso and thighs align, squeezing the glutes at the top.
- 4Lower the hips slowly near the floor, then lift again.
Safety notes
Lực từ MÔNG không từ lưng dưới — không ưỡn thắt lưng ở đỉnh.
Thu cằm nhẹ; gót chân bám sàn.
Phiên bản nền cho hip thrust — tốt cho người mới hoặc khởi động kích hoạt mông.
Correct form tips
- Lift by squeezing the glutes, not by arching the lower back.
- Pause 1s at the top for a full glute squeeze.
- Drive through the heels.
Mistakes to avoid (injury risk)
- Arching the lower back instead of squeezing the glutes → back pain.
- Pushing through the toes → hamstrings take over from the glutes.
- Not reaching full extension → reduced effect.