How to Do the Perfect Glute Bridge (Complete Guide)
Want to master the glute bridge — the foundation of posterior chain strength? You're in the right place.
Perfect Glute Bridge Technique
The glute bridge is a fundamental exercise for strengthening your posterior chain, specifically targeting the glutes and hamstrings. This movement is essential for improving hip stability, reducing lower back pain, and enhancing athletic performance. ChAIron's AI coaching ensures optimal glute activation and proper movement patterns.
Step-by-Step Form Guide
- Starting Position:Lie on your back with knees bent, feet flat on floor, arms at your sides for stability
- Foot Placement:Position feet hip-width apart, about 6 inches from your glutes
- Hip Drive:Squeeze glutes and drive hips up, creating straight line from knees to shoulders
- Controlled Return:Lower hips back down with control, maintaining tension in glutes throughout
Common Mistakes to Avoid
- Pushing through toes instead of heels
- Arching back excessively at the top
- Using momentum instead of muscle control
- Not fully extending hips at the top
- Allowing knees to fall inward or outward
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
- Hip extension range and quality assessment
- Knee alignment and tracking optimization
- Spine neutral position maintenance
- Glute activation timing and intensity
- Movement tempo and control evaluation
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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