Bridge

A foundational posterior chain exercise. It activates the glutes and hamstrings while improving hip extension and lower back health.

Exercise Details

Level: Beginner
Body Area: lower
Type: hinge

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Glutes

Secondary

Lower Back

Setup

Lie on your back with knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides.

Instructions

1. Drive through your heels to lift your hips toward the ceiling.
2. Squeeze your glutes at the top of the movement.
3. Lower your hips slowly back to the start.
4. Maintain a neutral spine.
5. Keep your core engaged.

Common Mistakes

1. Arching the lower back excessively.
2. Pushing with the toes.
3. Not reaching full hip extension.

Alternative Exercises

Sumo Squat

Beginner / Bodyweight-only / Glutes / squat

A wide-stance squat variation. It shifts the emphasis to the adductors and glutes while improving hip mobility.

Static Lunge Kick

Beginner / Bodyweight-only / Glutes / lunge

Combines lower-body strength with explosive power and balance. It targets the quads and glutes while challenging the core.

Smith Sumo Squat

Beginner / Smith Machine / Glutes / squat

A squat variation with a wide stance that emphasizes the adductors (inner thighs) and glutes. The fixed bar path helps maintain balance in this wide position.

Sled Wide Hack Squat

Beginner / Sled Machine / Glutes / squat

A wide-stance hack squat that shifts focus toward the adductors and gluteus maximus. The stable sled allows for a safe, controlled wide-stance movement.

Side Split Squat

Intermediate / Barbell / Glutes / squat

Targets the quads, glutes, and adductors from a lateral split stance. It improves frontal plane stability and corrects lower-body imbalances.

Side Hip

Beginner / Captain's Chair / Glutes / isolation

A lateral movement focusing on the hip abductors and obliques. It improves hip mobility and strengthens the lateral stabilizers of the lower body.

Reverse Plank with Leg Lift

Intermediate / Bodyweight-only / Glutes / core

A powerful posterior chain exercise targeting the glutes, hamstrings, and lower back while the leg lift challenges the core stabilizers.

Resistance Band Bent Leg Side Kick

Beginner / Mini Loop Bands / Glutes / isolation

A targeted glute medius exercise using a resistance band. It improves lateral hip stability and helps sculpt the outer glutes.

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