Glute Bridge

So führst du sie aus

1. 1Preparation and positioning. Lie on your back with the knees bent and the feet flat, about hip width apart. Let the arms rest beside the body with the palms down.
2. 2Starting position. Place the heels so the shins are close to vertical near the top position. Keep the ribs controlled over the pelvis and the neck relaxed on the floor.
3. 3Concentric phase. Press through the whole foot and extend the hips, lifting the pelvis. The movement comes from hip extension, not from increasing the arch in the low back.
4. 4End position / lockout. Reach the top when the trunk and thighs form a controlled line and the glutes are actively contracted. Stop before the pelvis tips forward or the ribs flare upward.
5. 5Eccentric phase. Lower the pelvis slowly until it is just above the floor, keeping the feet planted, then start the next repetition without resting the whole set on the ground.
6. 6Breathing and bracing. Inhale before the lift, brace lightly, and exhale as the hips extend.
7. 7Valid repetition. Count one repetition when the pelvis rises to the defined pain-free top position and returns under control without the low back becoming the main mover.

Häufige Fehler

• Overarching at the top

  Korrektur: Stop when the trunk and thighs align; finish with the glutes rather than lifting the ribs.

• Pushing through the toes

  Korrektur: Keep the whole foot down and let the hips drive the lift.

• Feet too far away

  Korrektur: Walk the heels closer until the shins are near vertical at the top; a long lever turns this into hamstring work.

• Resting flat between repetitions

  Korrektur: Stop just above the floor so the hips stay loaded through the set.

Sicherheit

• The usable range is the controlled hip-extension range of the individual; a higher bridge produced by lumbar extension is not more range.
• Known low-back, hip, or pelvic-floor symptoms require an individually tolerated range; this is not a rehabilitation prescription.
• Use a mat if the pelvis or spine is uncomfortable on a hard floor.
• Cramping in the hamstrings usually means the feet are too far from the pelvis — move them closer rather than pushing on.

Progressionen & Alternativen

• ProgressionSingle-leg Glute Bridge— Increase the demand on one hip at a time once the two-leg bridge is controlled.
• ProgressionBodyweight Hip Thrust— Extend the usable range by elevating the upper back on a bench.
• ProgressionKurzhantel-Glute-Bridge— Add external load once body weight no longer challenges the defined range.