Tenglow
Lower body
How to do the glute bridge
The glute bridge is a floor exercise where you lie on your back and lift your hips, mainly working the glutes and the back of the thighs.
How do you do it?
- Lie on your back with your knees bent and feet flat, hip-width apart.
- Rest your arms by your sides.
- Press through your heels and lift your hips.
- Squeeze your glutes at the top, keeping your ribs down.
- Lower slowly with control.
Breathing: Breathe out as you lift your hips, and breathe in as you lower.
What are the common mistakes?
- Arching your lower back to get higher. Stop where your body makes a straight line from shoulders to knees.
- Pushing through your toes. Press through your heels so the glutes do the work.
How can I make it easier or harder?
Easier
Smaller lift, feet closer
Harder
One leg at a time
How does it work in Tenglow?
The glute bridge is a main-block move. The timer runs 30 to 45 seconds of work and 10 to 30 seconds of rest, and the app shows an easier and a harder option. No equipment needed, just floor space.
If you feel a cramp in the back of your thigh or pain in your back, lower the hips and rest. This is general fitness information, not medical advice.
Questions about the glute bridge
Why do I feel glute bridges in my hamstrings?
Often your feet are too far from your hips, which puts the work on the hamstrings. Bring your heels a bit closer, press through the heels, and think about squeezing your glutes at the top. A small adjustment in foot position changes where you feel it.
How high should I lift my hips?
Lift until your shoulders, hips and knees make a straight line. Going higher usually just arches your lower back. Keeping your ribs down and your glutes squeezed at the top matters more than extra height.
Related exercises
Photos: Free Exercise DB, public domain (The Unlicense).