Strength / Beginner
Glute Bridge
Learn the movement slowly and with control before adding more repetitions or a harder variation.
About this lesson
Glute Bridge: a beginner-friendly TRAINOVIX lesson with clear instructions, safe progressions and practical sport-focused guidance.
Focus on understanding the technique, moving with control and progressing at a comfortable pace. If you're unsure about an activity, ask a coach, PE teacher or qualified professional for help.
How to practise glute bridge
- Lie on your back with knees bent and feet flat on the floor.
- Place your arms beside you and keep your head relaxed.
- Press through your feet and gently squeeze your glutes.
- Lift your hips until your shoulders, hips and knees roughly line up.
- Pause briefly, then lower your hips slowly.
Helpful coaching tips
- Use a stable chair, wall or bench for support when useful.
- Keep repetitions smooth and controlled.
- Stop if you feel sharp pain.
Explore more
Learning is easier with clear steps and time to practise. Check a related skill or return to the free TRAINOVIX library.
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TRAINOVIX provides general educational information, not individualized health advice.