Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
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
Glute Bridge is best used when the workout goal matches its main demand: bodyweight capacity, clean mechanics, and scalable intensity.
Muscles Worked
GlutesHamstringsCore
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Bodyweight WODs, skill practice, and athletes who can keep glute bridge mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| 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.
Related WODs
Use Glute Bridge in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should Glute Bridge feel?
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.
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