兄弟健美俱乐部 Musclecn.com Since 2000兄弟健美俱乐部 Musclecn.com Since 2000
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Glute Bridge

Check the demo, key points and load basis before you train.

AI illustrationGlute Bridge · Panel 1 Set-up: lying on the back with the knees bent, the feet flat and hip-width apart, the heels close to the glutes and the arms resting at the sides (covers step 1) (AI-generated illustration, not a real photo)
01 Glute Bridge · Panel 1 Set-up: lying on the back with the knees bent, the feet flat and hip-width apart, the heels close to the glutes and the arms resting at the sides (covers step 1) (AI-generated illustration, not a real photo)
AI illustrationGlute Bridge · Panel 2 Hip drive: driving through the heels and squeezing the glutes to lift the hips until the shoulders, hips and knees form a straight line, pausing at the top (covers steps 2–3) (AI-generated illustration, not a real photo)
02 Glute Bridge · Panel 2 Hip drive: driving through the heels and squeezing the glutes to lift the hips until the shoulders, hips and knees form a straight line, pausing at the top (covers steps 2–3) (AI-generated illustration, not a real photo)
AI illustrationGlute Bridge · Panel 3 Lower: lowering under control, the glutes touching the floor lightly (covers step 4) (AI-generated illustration, not a real photo)
03 Glute Bridge · Panel 3 Lower: lowering under control, the glutes touching the floor lightly (covers step 4) (AI-generated illustration, not a real photo)
AI-generated illustration · face based on the member · not a photograph

DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.

Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.

Step-by-step photos · 3Reviewed media · Rights: AI-generated illustration; face based on the site owner's own photos; body, equipment and background generated

Steps

  1. 01

    Lie on your back with the knees bent, feet flat and hip-width apart, heels close to the glutes and the arms resting at your sides.

  2. 02

    Drive through the heels and squeeze the glutes to lift the hips until the shoulders, hips and knees form a straight line.

  3. 03

    Hold for 1–2 seconds at the top without over-arching the lower back.

  4. 04

    Lower under control, let the glutes touch the floor lightly, then do the next rep.

Common mistakes

  • Over-arching the lower back instead of driving with the glutes.
  • Placing the feet too far away, so the hamstrings cramp or the glutes are not felt.
  • Knees falling outward or inward at the top.

Before logging, know the load basis

This exercise is logged as:

Bodyweight
Reps only; body weight is not multiplied in · Reps only
Reps basis: total reps

The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.

Substitutions

Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.

  • This exercise can replaceDumbbell Romanian Deadlift

    When it applies: Use when no dumbbells are available. A different movement pattern, but still driven mainly by the glutes. (AI-assisted translation, pending review)

    Different load basis — re-confirm the weight instead of converting it.

Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.

Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.

Training content is not medical advice. Stop if you feel unwell.