Low Glute Bridge on floor
Strengthen your glutes and improve hip stability with the low glute bridge. This bodyweight exercise is perfect for all fitness levels.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
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Variations of Low Glute Bridge on floor
Leg Over Knee Glute Bridge
Hips · Gluteus Maximus · Body weight
Barbell Glute Bridge Two Legs on Bench
Hips · Gluteus Maximus · Barbell
Glute Bridge Two Legs on Bench
Hips · Gluteus Maximus · Body weight
Dumbbell Glute Bridge
Hips · Gluteus Maximus · Dumbbell
Description
A low-impact exercise that primarily targets the glutes and also works the lower back and hamstrings. Performed by lying flat on the back, bending the knees, and lifting the hips off the floor.
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How to do Low Glute Bridge on floor
- 01Setup
Lie supine on the floor with your knees bent and feet flat, hip-width apart, about 6-12 inches from your glutes. Ensure your lower back is pressed gently into the floor.
- 02Setup
Place your arms alongside your body with palms down for stability, or cross them over your chest.
- 03
Inhale, then exhale as you press through your heels to lift your hips off the floor, squeezing your glutes at the top. Form a straight line from your knees to your shoulders.
- 04
Hold the peak contraction for a brief moment, focusing on maximum glute activation.
- 05
Slowly lower your hips back to the starting position with control, vertebra by vertebra, maintaining tension in your glutes.
Tips
- Focus on driving through your heels, not your toes, to better engage your glutes and hamstrings rather than your quads.
- Maintain a neutral spine throughout the movement by engaging your core and avoiding excessive arching of your lower back.
- Imagine squeezing a coin between your glutes at the top of the movement to maximize muscle contraction.
- Keep your chin slightly tucked towards your chest to maintain a neutral neck position and prevent strain.
Common mistakes
- Arching the lower back instead of lifting with the glutes can lead to lower back discomfort; fix this by engaging your core and tilting your pelvis slightly before lifting.
- Not achieving full hip extension at the top reduces glute activation; ensure you form a straight line from your knees to your shoulders.
- Pushing off the toes rather than the heels shifts effort to the quads; actively press through your entire foot, emphasizing the heels, to recruit the glutes more effectively.
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Get Ellim — FreeQuestions
What muscles does Low Glute Bridge on floor work?
Low Glute Bridge on floor primarily targets Gluteus Maximus.
Is Low Glute Bridge on floor good for beginners?
Low Glute Bridge on floor is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Low Glute Bridge on floor?
You need Body weight to perform Low Glute Bridge on floor. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Low Glute Bridge on floor?
Focus on driving through your heels, not your toes, to better engage your glutes and hamstrings rather than your quads. Maintain a neutral spine throughout the movement by engaging your core and avoiding excessive arching of your lower back. Imagine squeezing a coin between your glutes at the top of the movement to maximize muscle contraction. Keep your chin slightly tucked towards your chest to maintain a neutral neck position and prevent strain.
What are common mistakes when doing Low Glute Bridge on floor?
Arching the lower back instead of lifting with the glutes can lead to lower back discomfort; fix this by engaging your core and tilting your pelvis slightly before lifting. Not achieving full hip extension at the top reduces glute activation; ensure you form a straight line from your knees to your shoulders. Pushing off the toes rather than the heels shifts effort to the quads; actively press through your entire foot, emphasizing the heels, to recruit the glutes more effectively.
Related exercises
Single Leg Bridge with Outstretched Leg
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Single Leg Glute Bridge with External Rotation
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Single Leg Bridge with Hip Flexion
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Single Leg Glute Bridge with Knee to Chest
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Dumbbell Complex Push-up Row Clean and Press
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Dumbbell Renegade Row to Squat
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Routines with Low Glute Bridge on floor
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Free · iPhone only · Available on the App Store