The move of the day
The Glute Bridge: Activate. Tone. Stabilize.
A powerful move to wake up your glutes, strengthen your core and support your back.
What is the glute bridge?
The glute bridge is a floor exercise where you lift your hips by squeezing your glutes, with knees bent and feet flat. It fires all three glute muscles, strengthens the core (abdominals and spinal erectors) and supports the lower back. It's one of the simplest — and most effective — moves for better posture and stability.
How to do it
1 · Set up
Lie on your back, knees bent, feet flat and hip-width apart. Arms by your sides, palms down.
2 · Lift
Inhale. Squeezing your glutes, slowly raise your hips until knees, hips and shoulders are aligned. Hold for one or two seconds.
3 · Lower
Exhale and lower slowly, one vertebra at a time. Repeat 8 to 12 times.
Studio tip: Press your heels into the floor and keep your ribs down. Quality of movement beats height of the hips.
Benefits
Tones and strengthens the glutes
Reaches what squats miss.
Activates the core and stabilizes the trunk
The brace protects the spine.
Supports the lower back
Builds posture and mobility.
Improves posture and alignment
A more stable pelvis day to day.
Builds lower-body strength and endurance
Session after session.
Frequently asked questions
Start with 8–12 controlled reps, 1–2 sets. Consistency matters more than count.
Done well, it relieves the back. Avoid arching or lifting too high — the drive comes from heels and glutes, not the lumbar spine.
Reconnecting brain to glutes, stabilizing the pelvis and supporting every daily movement — walking, lifting, standing.
Move with intention, guided
Find your class in the weekly schedule. Explore the seated spine twist and the reverse lunge too.
See the schedule