How to Do the Perfect Glute Bridge (Complete Guide)

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

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

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