Standard Glute Bridges

How to do it

Lie on your back, knees bent, feet flat on the floor hip-width apart. Drive through your heels to bridge your hips upward. Hold for a micro-second at maximum extension, then lower under tension.

The coaching cue

"Crack a walnut between your glutes at the top." We are chasing maximum muscular contraction, not just mindless hip thrusting.

What changes inside an AMRAP

If you begin to feel a deep ache in your lower back, your abdominals have turned off. Brace your core tightly before initiating the bridge.

Common mistakes

• Rushing the reps so there is no pause at full extension.
• Lowering all the way to rest on the floor between reps.

Workouts that use standard glute bridges

• Posterior Panic

  5 minute AMRAP — 10 Single-Leg Glute Bridges (5/leg), 15 Standard Glute Bridges

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.