The low glute bridge on floor is a bodyweight exercise that targets the glutes while also engaging the hamstrings and core. It is performed by lying on your back, lifting your hips off the ground, and squeezing your glutes at the top of the movement.
Also Works
HamstringsCore
How to Perform
1
Lie flat on your back with your knees bent and feet flat on the ground.
2
Place your arms by your sides, palms facing down.
3
Engage your glutes and core, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
4
Pause for a moment at the top, squeezing your glutes.
5
Slowly lower your hips back down to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Drive through your heels and squeeze your glutes at the top; do not push through your toes.
•Hold the top position for 2-3 seconds with a hard glute squeeze on every rep.
•Keep the range of motion moderate; lift only until your body forms a straight line from knees to shoulders.
Common Mistakes
•Hyperextending the lower back at the top by pushing the hips too high, which strains the lumbar spine.
•Driving through the toes instead of the heels, which shifts the work to the quads and hamstrings.
•Rushing through reps without pausing at the top, which reduces glute activation.