Low Glute Bridge On Floor 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Hinge (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Low Glute Bridge On Floor is a bodyweight exercise primarily designed to strengthen and activate the glutes, with the hamstrings serving as secondary supporting muscles. Lying on your back with your arms at your sides, you push through your heels to lift your hips off the ground, creating a straight line from your shoulders to your knees. This movement emphasizes hip extension, engages the core for stability, and helps improve overall lower-body strength and glute activation. Because it requires no equipment, it is accessible for beginners and can be easily incorporated into any lower-body or glute-focused workout routine.
How to Perform
Lie on your back with your knees bent and feet flat on the floor, positioning your arms along your sides with palms facing downward. This is your setup position.
Press firmly through your heels and lift your hips toward the ceiling by engaging your glute muscles, keeping your torso in a straight line from shoulders to knees. Avoid arching your lower back.
Pause at the top of the movement for a few seconds, maintaining tension in your glutes and keeping your core engaged for stability.
Gradually lower your hips back to the floor with control, returning to the starting position without letting your lower back collapse.
Repeat the movement for the number of repetitions you plan, focusing on slow, controlled motion to maximize glute activation and minimize strain on your lower back.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Brace Your Core: Before raising your hips, tighten your abdominal muscles to stabilize your spine. This helps protect your lower back and ensures the movement is controlled. Skipping this step can increase the risk of discomfort or injury.
Controlled Hip Lift: Raise your hips slowly by engaging your glutes, focusing on smooth, deliberate motion. Avoid using momentum, as rushing can reduce effectiveness and compromise safety.
Maintain Hip Alignment: As your hips lift, keep them level and parallel to the floor. Avoid letting one side drop or rotate, which can place unnecessary strain on your lower back or reduce glute activation.
Slow Descent: Lower your hips back to the starting position gradually, keeping your core engaged and maintaining control throughout the movement. This maximizes muscle activation while minimizing risk.
How Not to Perform
Don’t Arch Your Lower Back: Avoid letting your lower back overextend as you lift your hips. Arching shifts tension away from the glutes and can strain your spine.
Don’t Push Through Your Toes: Driving the movement through your toes instead of your heels reduces glute activation and overworks your quads.
Don’t Drop Your Hips Quickly: Letting your hips fall back to the floor without control wastes energy and can stress your lower back.
Don’t Ignore Your Core: Failing to engage your abs makes your spine unstable and increases risk of discomfort or injury.
Don’t Let Your Knees Collapse or Rotate: Allowing knees to fall inward or outward shifts focus away from the glutes and may strain your knees or hips.
Don’t Rush Repetitions: Performing the exercise too fast reduces glute engagement and lowers overall effectiveness.
Don’t Overextend Your Neck or Shoulders: Keeping tension in your neck or shrugging shoulders takes energy away from the glutes and can cause strain.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
