Glute Bridges

How to do it

Lie on your back, knees bent, feet flat on the floor near your hips. Drive through your heels to bridge your hips upward until your shoulders, hips, and knees form a straight line.

The coaching cue

"Pinch a coin between your glutes at the top." If you just thrust your hips recklessly, you will hyper-extend your lumbar spine.

What changes inside an AMRAP

Keep your toes slightly elevated off the floor to force the drive exclusively through your heels and hamstrings.

Common mistakes

• Driving through the toes rather than the heels, which brings the quads in.
• Setting the feet too far from the hips, so the hamstrings take over.

Workouts that use glute bridges

• Gravity Well

  5 minute AMRAP — 15 Glute Bridges, 10 Diamond Push-ups

• The Regulator

  10 minute AMRAP — 20 Glute Bridges, 10 Standard Push-ups, 20 High Knees

• The Piston Grind

  15 minute AMRAP — 20 Glute Bridges, 10 Dive-Bomber Push-ups, 30 Mountain Climbers

• Counterbalance

  10 minute AMRAP — 10 Pike Push-ups, 20 Glute Bridges

• The Apex

  15 minute AMRAP — 20 Glute Bridges, 10 Dive-Bomber Push-ups, 20 Butterfly Sit-ups

• Tactical Down-Regulate

  5 minute AMRAP — 15 Air Squats (Slow), 15 Supine Floor Scapular Shrugs, 15 Glute Bridges

• The Vault

  10 minute AMRAP — 10 Commando Planks, 15 Glute Bridges, 20 Lateral Line Hops

• Spinal Lock

  10 minute AMRAP — 20s Hollow Hold, 10 T-Press Ups, 15 Glute Bridges

• The Suspended Bridge

  15 minute AMRAP — 15 Superman Raises, 15 Glute Bridges, 30 Butt Kicks

• The Suspended Yoke

  15 minute AMRAP — 20s Plank Hold, 12 T-Press Ups, 15 Glute Bridges

• The Gridlock

  20 minute AMRAP — 10 Combat Sprawls, 15 Leg Raises, 20 Glute Bridges, 30 High Knees

• The Steady Rower

  20 minute AMRAP — 10 Combat Sprawls, 12 W-Press Ups, 20 Glute Bridges, 30 Mountain Climbers

• The Vanguard

  20 minute AMRAP — 15 Combat Sprawls, 15 Glute Bridges, 20 Skater Jumps, 10 Dead Bugs

• The Bastion

  20 minute AMRAP — 20s V-Sit Hold, 15 Glute Bridges, 10 Sphinx Push-ups, 20 Cross-Body Climbers

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.