Legs & glutes
Glute bridge
Lifting your hips from the floor — strengthens the glutes and back of the legs, and is easy on the knees.
Beginner Low impact
How to do it
- Lie on your back with knees bent, feet flat and hip-width apart, arms by your sides.
- Breathe out, gently draw in your lower tummy and press your feet into the floor.
- Squeeze your glutes to lift your hips until your body makes a straight line from shoulders to knees.
- Pause, then lower slowly, one vertebra at a time.
Form tips
- Push through your heels.
- Keep your ribs down — the lift comes from the hips, not by arching your back.
Common mistakes
- Over-arching the lower back at the top.
- Feet so far away that you feel it mostly in your hamstrings.
Easier and harder
Make it easier
Make the lift smaller.
Make it harder
Hold a dumbbell across your hips, add a pause, or try the single-leg version.
