Gym
Glutes
Intermediate
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Calisthenics
Glute Bridge
Lying on your back, drive your hips to the ceiling and squeeze. A gentle, effective way to wake up the glutes — equally at home in rehab plans and warm-ups.
Photo guide
Alblooshi Fit
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Suggested use
Sets
3
Reps
12-15
Rest
45s
Calisthenics
Physiotherapy
Warm-up
Beginner
Strength
Rehab
Warmup
Hinge
Rehab-friendly
Muscles worked
Primary
Glutes
Secondary
Hamstrings
Erector spinae
Abs (rectus abdominis)
Equipment
No equipment needed - just your body.
How to do it
- Lie on your back with knees bent and feet flat, hip-width apart and close to your hips.
- Rest your arms by your sides with palms down.
- Exhale and press through your heels to lift your hips toward the ceiling.
- Rise until your body forms a straight line from shoulders to knees.
- Squeeze your glutes at the top for one to two seconds without arching the lower back.
- Lower your hips under control and repeat.
Common mistakes
- Arching the lower back to push higher instead of finishing with the glutes.
- Pushing through the toes rather than the heels.
- Letting the knees fall out or cave in at the top.
- Rushing reps without a deliberate squeeze at the top.
Safety first
- Keep the movement smooth and pain-free — height matters less than the glute squeeze.
- If you feel it mostly in the hamstrings, walk your feet closer to your hips.
Who should avoid or modify
- Recent hip or lower-back surgery — consult a licensed clinician before starting.
- Late-stage pregnancy — prolonged flat-on-back positions may not be advisable; seek individualized guidance.
Not medical advice
Rehab-style movements are general wellness exercises, not treatment. If you are recovering from an injury or surgery, are pregnant, or manage a chronic condition, consult a licensed clinician (physiotherapist or doctor) before performing them. Alblooshi Fit does not diagnose, treat, or cure any condition.
Stop immediately and seek medical help if you feel
- Sharp or stabbing pain (not normal muscle burn)
- Chest pain, pressure, or palpitations
- Dizziness, light-headedness, or fainting
- Numbness, tingling, or sudden weakness
- Severe shortness of breath
Breathing and tempo
Breathing: Exhale as the hips rise, inhale as they lower.
Tempo: 1-2-2 — up in one, squeeze for two, lower over two.
Progressions
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