Glute Bridge

Wakes up the muscles sitting turns off — the antidote to desk life.

Setup

1. Lie on your back, knees bent, feet flat about hand's-distance from your glutes.
2. Arms at your sides, ribs down.

How To Do It

1. Drive through your heels and squeeze your glutes to lift hips.
2. Stop when knees–hips–shoulders make a straight line. No lower-back arching past it.
3. Hold the squeeze 1–2 seconds at the top.
4. Lower with control.

Breathing

Exhale up as you squeeze, inhale down.

Common Mistakes

• Arching the low back to go higher — height comes from glutes only.
• Pushing through toes — heels drive, toes can even lift.
• Rushing — the squeeze IS the exercise.

Programming It

Goal	Sets	Reps	Rest
Strength	3–5	4–6	2–3+ min
Muscle	3–4	8–12	60–90 sec
Endurance / Conditioning	2–3	15–20	30–45 sec

Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.