Lower bodyBeginner
Glute bridges
A hip-hinge move that wakes up glutes left dormant by hours of sitting.
- Primary muscles
- Glutes, hamstrings
- Suggested target
- 3 sets × 12 reps
- Difficulty
- Beginner
Why it helps
Sitting compresses your glutes for hours and they respond by switching off — that's real, not a figure of speech. Bridges turn them back on, taking pressure off your lower back on the very days you've been sitting the most.
How to do it
- 1Lie on your back, knees bent, feet flat on the floor hip-width apart.
- 2Press your arms flat at your sides for support.
- 3Squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees.
- 4Lower back down under control without letting your lower back arch.
Beginner notes
Focus on squeezing the glutes, not just lifting the hips — if you feel it mostly in your lower back, you're likely arching instead of hinging.
Common mistakes
- Overarching the lower back at the top.
- Feet placed too far from the hips.
- Rushing the lift instead of squeezing.
Progression
Add a 2-second hold at the top, or rest one foot on a step for a single-leg version.
Safety
Keep the movement smooth and controlled; stop if you feel pinching or pain in your lower back.