FlexGlute Bridges
Muscles worked
- Gluteus Maximus
- Biceps Femoris (Long Head)
- Semitendinosus
- Semimembranosus
- Erector Spinae
- CategoryLegs
- Default target4 sets × 12–15 reps
- EquipmentBodyweight
- Movement patternHinge
- Training stylesHypertrophy
- LevelBeginner-friendly
Technique
Setup
Lie on your back with knees bent and feet flat on the floor, hip-width apart. Arms at your sides.
Movement
Drive through your heels to lift your hips toward the ceiling. Squeeze your glutes hard at the top, then lower back down.
Form Tip
Do not arch your lower back. Focus on a posterior pelvic tilt (tucking your tailbone) as you lift to maximize glute activation.
Increase Difficulty
Perform with one leg extended (Single-Leg Glute Bridge) or place a dumbbell across your hips.
Decrease Difficulty
Reduce the range of motion or perform with feet wider apart for a more stable base.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.