Master the Glute Bridge: Build Strength, Stability & Glute Activation
- Admin
- 1 day ago
- 3 min read
Do you feel your glutes working when you train? Or are your lower back and hamstrings taking over?
If you're struggling to feel that mind-to-muscle connection, or experiencing discomfort during hip movements, there's a good chance your glute bridge needs a tune-up.
The glute bridge is one of the most foundational and effective exercises you can do to strengthen the posterior chain, support your spine, and improve movement efficiency. But only if it’s done right.
In this week’s self-help focus, we’re breaking down the movement step-by-step and sharing three essential tips to help you get more out of every rep.
Why the Glute Bridge Matters
The glutes are the powerhouse of the body. They help stabilise the pelvis, drive movement through the hips, and protect the lower back from overcompensation.
When the glutes aren’t firing properly (which is incredibly common due to sitting, poor posture, or injury), other muscles take over, often the lower back and hamstrings which can lead to:
Lower back pain
Hip discomfort
Poor posture
Decreased performance in lifting, running, or even walking
The glute bridge is one of the best ways to reintroduce proper movement and strengthen this key muscle group, safely and effectively.
Benefits of Glute Bridges
✅ Activates the glutes and hamstrings
✅ Reduces reliance on the lower back
✅ Improves pelvic and hip stability
✅ Enhances athletic performance
✅ Supports better posture and core control
✅ Safe and scalable for rehab or progression
This is why glute bridges regularly show up in rehab, prehab, and strength programmes and why I teach them so often in clinic.
How to Perform a Glute Bridge
Step-by-Step:
Lie on your back with knees bent, feet flat and hip-width apart.
Rest your arms at your sides, palms down.
Engage your core and pull your ribs down (Tip #1).
Push into your heels to start the movement (Tip #2).
Squeeze your glutes before you lift — then drive your hips up to the top of the rep (Tip #3).
Pause at the top, ensuring the lift is coming from your glutes, not your lower back.
Slowly lower with control and repeat.
My 3 Coaching Tips to Nail the Movement
🔹 1. Ribs down - This keeps your spine in a neutral position and stops the lower back from arching or taking over.
🔹 2. Push into your heels - This shifts the effort into the posterior chain and prevents quad or back dominance.
🔹 3. Squeeze the glutes before you lift - This gets the right muscles firing from the very beginning and helps you feel the activation more clearly.
These three cues make a huge difference, especially for anyone who’s struggled to feel their glutes working during training.
Common Mistakes to Avoid
❌ Overarching the lower back
❌ Driving through the toes instead of the heels
❌ Using momentum rather than controlled movement
❌ Letting the ribs flare or chest lead the lift
When & How to Use It
The glute bridge is great as:
A warm-up activation drill
A strength-building movement with added resistance
A rehab tool for recovering from back, hip, or knee pain
A daily reset if you sit for long periods
Start with 2–3 sets of 10–15 reps, focusing on quality, not quantity.
Watch the Full Video Tutorial
Want to see this broken down step-by-step?
Check out the full video on YouTube:👉 Watch the video
Need Help With Glute Activation or Back Pain?
If your glutes aren’t firing, your back will be working overtime. Over time, that adds up to pain, tension, or limited movement.
If you're near Stockport and want hands-on support or a personalised movement plan, I can help.
👉 Book your treatment session or mobility assessment today:www.themuscletherapy.com
Sometimes it's the basics that unlock the biggest results. Refine your glute bridge, and everything from your posture to your performance will improve.
— Imran @ The Muscle Therapy
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