Glute Bridge Movement Prep
glute bridge warm-up
2 unhurried rounds
6-8 controlled Glute Bridge reps
6 controlled Deadlift reps
Start the workout feeling prepared, not tired
Bodyweight
Glute Bridge — Simple Warm-Up Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The glute bridge switches on hip extension before squats, deadlifts, and running. A good rep finishes with the hips extended by the glutes while the ribs stay down and the lower back remains neutral. Use it to raise temperature, rehearse clean positions, and prepare the joints without creating fatigue before the main workout.
Quick answer
The glute bridge switches on hip extension before squats, deadlifts, and running. Use Glute Bridge before training at an easy, controlled pace; finish feeling warmer or moving more freely, never fatigued.
Curated demonstration
Watch Glute Bridge Technique
Press play to watch the movement here without leaving the guide.
How To Properly Perform The Glute Bridge |#AskSquatU Show Ep. 39|
Squat University · reviewed 2026-08-06
Muscles Worked
GlutesHamstringsCore
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Using Glute Bridge to prepare glutes and hamstrings before sessions that include Deadlift, without spending energy needed for the main work. |
|---|---|
| Avoid if | Avoid or scale Glute Bridge if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: arching the lower back to lift higher. |
| Scaling | Use a smaller range and a short pause. |
How to Do the Glute Bridge
1
Lie on the back with knees bent and feet flat.
2
Brace gently and press the full feet into the floor.
3
Squeeze the glutes to lift the hips.
4
Pause in a straight shoulder-to-knee line, then lower with control.
Common Mistakes
✕
Arching the lower back to lift higher.
✕
Pushing mostly through the toes or letting the knees flare.
Coaching Tips
✓
Think belt buckle toward ribs before lifting.
✓
Keep the heels close enough to feel the glutes.
Scaling Options
Easier / Beginner
Use a smaller range and a short pause.
Harder / Advanced
Use a single-leg bridge or add a miniband above the knees.
Warm-Up Examples
Add Glute Bridge to Your Warm-Up
Build a similar session
Glute Bridge Readiness Flow
pre-workout glute bridge
Every 90 sec x 4 rounds
30 sec easy cardio
6-8 controlled Glute Bridge reps
Use the remaining time to breathe and reset
Frequently Asked Questions
How should Glute Bridge feel?
During Glute Bridge, you should feel warmer and move more freely, but not tired. Keep the range controlled and reduce it if you feel pinching or sharp pain.
Plan the Whole Session
Build a Session Around Glute Bridge
Use the generator to create a complete workout with an appropriate warm-up, main training block, and recovery work for your level and equipment.
Useful next steps
Related Exercises
Ready to use Glute Bridge?
Build a complete session with a useful warm-up, workout, and cool-down calibrated to your level and equipment.