SHIFT Fit
Glute bridge
Glute bridge: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Lie on your back with knees bent and feet flat. Brace gently, drive through your heels and lift your hips until shoulders, hips and knees form a long line; lower slowly.
- Keep it controlled enough that you could stop the rep cleanly at any point.
Equipment
- none
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 3 minutes | none |
| advanced | 5 minutes | none |
| standard | 4 minutes | none |
Safety and comfort
- What it should not feel like: cramping in the lower back or hamstrings taking over completely
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.