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TRAIN THE SAME BODY PART

ALL LEGS EXERCISES

01Goblet Squat4 × 8–1002Romanian Deadlift4 × 803Reverse Lunge3 × 8 / side04Leg Press4 × 1005Bulgarian Split Squat3 × 8 / side06Leg Curl3 × 10–1207Leg Extension3 × 1208Glute Bridge3 × 12–1509Step-Up3 × 10 / side10Standing Calf Raise4 × 12–1511Barbell Back Squat4 × 6–812Front Squat4 × 6–813Hack Squat4 × 8–1014Walking Lunge3 × 10 / side15Sumo Deadlift4 × 5–816Barbell Hip Thrust4 × 8–1017Stiff-Leg Deadlift3 × 8–1018Nordic Hamstring Curl3 × 5–819Seated Calf Raise4 × 12–1520Lateral Lunge3 × 8 / side

LOWER BODY / GLUTES

Glute Bridge

A floor-based hip extension exercise for learning to use the glutes without loading the spine.

SETS / REPS3 × 12–15
REST60 sec
LEVELBeginner

MOVEMENT ILLUSTRATION

SEE THE MOVEMENT.

A six-frame Glute Bridge reference. Follow the setup, controlled working path, return, and reset with the same form.

Glute Bridge technique — set position

01SETBuild a stable starting position.

Glute Bridge technique — brace position

02BRACECreate tension before moving.

Glute Bridge technique — lower position

03LOWEREnter the range with control.

Glute Bridge technique — work position

04WORKMove through the strongest path.

Glute Bridge technique — return position

05RETURNControl the return phase.

Glute Bridge technique — reset position

06RESETFinish balanced and repeat.

DO

WHAT YOU NEED TO DO

  • Ribs stay down
  • Push through full foot
  • Do not overarch
  • Finish each set with clean technique
DON'T

WHAT TO AVOID

  • Do not let the knees collapse inward.
  • Do not lift the heels or lose pressure through the whole foot.
  • Do not chase depth by rounding the back or losing balance.

STEP BY STEP

MOVE WITH CONTROL.

  1. Lie on your back with knees bent and feet close to your hips.
  2. Gently flatten your lower back and brace your abdomen.
  3. Push through the full foot and lift the hips.
  4. Squeeze glutes at the top, then lower with control.
STOP IF SOMETHING FEELS WRONG.

Muscle effort is expected; sharp pain, dizziness, numbness, or unusual discomfort is not. Reduce the load or range, stop the exercise, and seek qualified guidance when needed.