How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Hinge
Glute Bridge
Floor hinge. Teaching tool and high-rep finisher.
Glutes · Hamstrings · Bodyweight
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
How To Do A Glute Bridge
Dr. Carl Baird
How to handle weight
RDLs and hip thrusts progress when the lockout is a pause, not a bounce. If you cannot hold the top for a beat, it is too heavy. Swings: the bell should not yank you into lumbar extension.
Usual programming
3 × 12–20.
Caution
Hips back, not a squat in disguise. Soft knees. Stop the range the moment the back wants to round. Swings are a snap, not a lift with the arms. Nordics: use a regression until the eccentric is slow.
Setup
Lie down, feet under knees, drive hips, squeeze, lower.
Cues
- Ribs down so it is not a backbend
- Heels down
- Pause
Common mistakes
- Pushing through toes
- Neck crank
- Rushing
Home swap
Shoulder-elevated bridge
