How to Perform

Lie on your back with knees bent at about 90 degrees, feet flat on the floor hip-width apart
Press your lower back into the floor
Drive your hips up by squeezing your glutes until your body forms a straight line from knees to shoulders
Hold and squeeze at the top for 2 seconds
Lower with control

Tips

Squeeze your glutes hard at the top — don’t just push your hips up with your lower back; you should feel this entirely in your glutes
No equipment needed — single-leg version doubles the difficulty, or place a dumbbell on your hips for added resistance
Use a 1-2 second drive up, 2 second hold, and 2 second descent — the hold at the top is where the glute activation happens
Pushing through your toes or hyperextending at the top are the most common mistakes — drive through your heels and stop when your body is in a straight line
Feel both glutes contracting powerfully at the top — if you feel it in your hamstrings or lower back, move your feet slightly closer to your body

Equipment	Why You Need It	Our Pick	Review
Exercise Mat	Cushions your back and spine on the floor	Yoga Mad Studio Mat	Read Review
Resistance Bands	Loop above your knees for extra glute activation	Fit Simplify Resistance Bands	Read Review
Barbell Pad	Protects your hips when adding a barbell for weighted bridges	Squat Sponge Barbell Pad	Read Review