Hinge / Foundation
Glute Bridge
Train hip extension and posterior-chain control from a stable floor-supported position.
01 / Set up
Build the position.
- Lie on the back with knees bent, feet planted, and arms relaxed on the floor.
- Place the feet where the shins approach vertical at the top of the movement.
02 / Execute
Do the work.
- Brace lightly and press through both feet to lift the hips.
- Stop when the hips are extended without arching through the lower back.
- Lower with control until the pelvis returns to the floor.
Useful cues
Ribs stay quiet
Drive through the feet
Finish with the hips
03 / Troubleshoot
Common ways it drifts.
- Arching the lower back to create extra height
- Pushing mostly through the toes
Exercise evidence field
What this page can claim.
Research can support a training category or expose a hazard without proving every stance, range, cue, or progression on this page.
2 evidence notes / 3 source linksResistance training is the supported category.
The 2026 ACSM position stand supports progressive resistance training for muscle function, hypertrophy, and physical performance in generally healthy adults, with multiple workable equipment and prescription choices.
- American College of Sports Medicine via PubMed CentralProfessional consensus
Range and cues remain adjustable.
A systematic review found that resistance-training range can affect strength and lower-limb hypertrophy, while a separate review found that attentional-focus effects vary across lifting tasks and populations.
- Scandinavian Journal of Medicine and Science in Sports via PubMedSystematic review
- Frontiers in Sports and Active Living via PubMedSystematic review
Exercise source register
Inspect the instruction trail.
Sources support the notes above. They do not convert this editorial-review page into individualized coaching or medical clearance.
- 01Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults
American College of Sports Medicine via PubMed Central
Professional consensus / Accessed 2026-07-26 - 02Effects of Range of Motion on Resistance Training Adaptations: A Systematic Review and Meta-analysis
Scandinavian Journal of Medicine and Science in Sports via PubMed
Systematic review / Accessed 2026-07-26 - 03A Systematic Review of Attentional Focus Strategies in Weightlifting
Frontiers in Sports and Active Living via PubMed
Systematic review / Accessed 2026-07-26
Connected training
See where this movement works.
Read the decision
Guides that put this record in context.
Choose a repeatable two-day plan, cover a squat, hinge, push, and pull across the week, keep the first sessions controlled, and progress one variable only after the work is dependable.
MobilityShould you stretch before strength training?You can, but match it to the goal: favor dynamic movement and task-specific practice when immediate strength matters, and keep static holds brief or separate from maximal work.