Glute Bridge

Explore glute bridge in 3D. Focus: Gluteus maximus, Hamstrings, Abdominals.

Bodyweight · Mat

Setup

Lie on the mat with knees bent and feet planted. Brace the abdomen and keep the shoulders stable.

Exercise guide

1. Controlled return

   Keep the feet planted and slowly lower the hips.

2. Settle and stabilize

   Pause briefly and keep the body stable.

3. Working phase

   Squeeze the glutes to lift the hips; do not overextend the lower back.

4. Controlled hold

   Stay within a comfortable range; avoid bouncing or forcefully locking joints.

Common mistakes

Avoid momentum, shrugging, arching the lower back or losing control on the return.

Colors show roles, not measured activation; white areas may also stabilize.