Exercise Notes
The glute bridge is the fundamental bent-leg hip extension movement on which all bridging
motions are built. The goal is to feel the glutes lifting the hips and not the hamstrings or
spinal erectors. Avoid hyperextending the lumbar spine or anteriorly tilting the pelvis.
Bending the knees shortens the hamstring muscle, reducing its contribution to the movement
and putting more emphasis on the gluteus maximus. Many people initially feel their
hamstrings cramp during bridging movements because their hamstrings aren’t accustomed
to bent-leg hip extension motions. This quickly dissipates as the glutes learn to take on a
primary hip extension role and the hamstrings serve a secondary role. Strong, activated
glutes prevent forward pelvic tilting and low-back overarching, which is critical for optimal
performance during this exercise.