Heel Glute Bridge Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 3.8
- Alternate Names
- Hip Bridge
How to: Heel Glute Bridge
- Lie on your back with your knees bent and feet flat on the ground.
- Place your arms resting along your sides.
- Engage your core and push through your heels to lift your hips off the ground.
- Hold at the top for a moment squeezing your glutes.
- Slowly lower back down to the starting position.
Common Mistakes
- Lifting too high which can strain the back.
- Arching the back instead of engaging the glutes.
Modifications
- Perform with your back against a wall for support.
- Use a pillow for cushioning under the lower back.
Tips
- Keep your feet flat and shoulder-width apart.
- Engage your core throughout the movement.
- Do not let your hips sag during the lift.
Heel Glute Bridge Alternatives
Tags
glutes
hamstrings
strength
bodyweight
beginner
lower body