Glute bridge – how to do it right
On your back, feet down, lift hips and squeeze glutes.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- Feet hip-width, heels close to your glutes.
- Lift hips until shoulders, hips and knees line up.
- Squeeze your glutes – no arched back.
How long?
40–45 seconds at a steady pace: slow on the way down, strong on the way up. 2–4 rounds. With dumbbells or without weight; BLOX remembers your weight.
If something niggles
Don’t fancy the floor? Then do Romanian deadlift instead – BLOX swaps it automatically if you mention it at the start. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.
In BLOX
Part of these blocks: Full body easy, Full body compact, Bodyweight, Kettlebell easy, Pull-up starter, Pull-ups & core, Strength compact. BLOX builds your workout from them – based on your time, energy and how you feel today.