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Exercise lesson

Glute bridge

Use the short approved-video slot when it is published. Until then, follow the written form cues, voiceover script, and level adjustment below.

Lesson 04 · Beginner

Glute bridge

Practice hip extension from the floor without pushing through the low back.

Form cues

  • Set feet under bent knees.
  • Exhale gently as hips rise.
  • Pause with ribs and hips comfortably stacked.

Common mistakes

  • Pushing ribs up to chase height.
  • Letting knees drift apart.
  • Driving only through the toes.

Beginner adjustment

Regression: reduce the range or place a cushion under the head. Progression: add a light dumbbell or band across the hips.

Captions included with approved video
Transcript preview

A full time-coded transcript will publish with the approved demonstration video. Until then, use the written form cues and adjustment above.

Voiceover cues
  1. Set your feet close enough to feel your heels under your knees.
  2. Press the floor away and lift your hips with a calm exhale.
  3. Pause briefly, then lower with control.
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