- Movement focus
- Hip extension with pelvic control
- Equipment
- Floor space; no training equipment required
Set yourself up.
- Lie on your back with your knees bent.
- Set your feet about hip-width apart.
- Choose a comfortable lift height before adding a hold or a march.
How to do glute bridge.
- Lie on your back, knees bent, feet about hip-width apart.
- Press through your feet and lift your hips to a comfortable height.
- Pause without arching your lower back, then lower with control.
Finish with the hips, without pushing into a back arch.
Let control guide the choice.
The lift should finish with the hips rather than a larger back arch. During a hold, notice whether both feet remain evenly loaded. During a march, a smaller foot lift is appropriate if the pelvis begins to move.
Drive links hip movement to control of the position around it. A hold changes the time spent in that position; a march changes the support available. Those are different ways to explore the same foundation, rather than a race to a particular level.
Which variation fits you?
These are options within one movement family. Choose around your starting point and individual goal, with range, resistance, and support tailored to you. A higher difficulty is not a requirement for everyone.
Glute bridge
- Lie on your back, knees bent, feet about hip-width apart.
- Press through your feet and lift your hips to a comfortable height.
- Pause without arching your lower back, then lower with control.
Coaching cue: Finish with the hips, without pushing into a back arch.
Glute bridge · sustained hold
- Set up as for a glute bridge and lift your hips with control.
- Hold a level pelvis and continue breathing.
- Lower and rest before the next hold.
Coaching cue: Keep both feet evenly loaded.
Glute bridge · controlled march
- Lift into a comfortable bridge with your pelvis level.
- Briefly lift one foot without allowing your hips to rotate or drop.
- Replace the foot and alternate sides slowly.
Coaching cue: Reduce the foot lift if the pelvis moves.
Read the dose in your program.
A technique guide explains the movement. Your program supplies the amount: sets, repetitions or hold duration, tempo, and rest. Use the dose assigned to the selected variation; a held position and a moving repetition need different instructions.
In the Foundations approach, progress can mean steadier control, a different range, a longer hold, or a suitable change in resistance. Record your response, including fatigue and discomfort, before deciding whether the next variation fits. A new or worsening pain concern calls for an assessment rather than a harder exercise.
See how these instructions fit together in the Clinic patient access.
Common questions.
How high should I lift my hips?
The catalog calls for a comfortable height without arching the lower back. Raising higher is not the goal if that changes the position you can control.
How is a bridge hold different from a bridge repetition?
A repetition includes the lift and controlled lowering. A hold keeps a level pelvis while you continue breathing, then ends with lowering and rest.
What should I do if my hips drop during a march?
Reduce the foot lift. You can also return to a two-foot bridge or hold while you work on keeping the pelvis steady.
Prepared from the Foundations working exercise catalog, the Foundational 4 and Prime 4 progression framework, and the working manifesto. The broader framework may include additional variations and accessory work. This guide is general education and has not yet received clinical review.
Demonstration videos and personalized exercise instructions are provided within assigned member programs. These public guides introduce selected movement options.