Glute Bridge (Bodyweight)
Also called Bridge, Butt Lift (Bodyweight), Glute Bridge, Hip Bridge
How to do it
Lie on the floor with the knees bent, feet flat and arms by your sides. Drive through the heels to lift the hips until the body forms a straight line from knee to shoulder, hold the squeeze, then lower the hips slowly to the floor.
Setup
Lie on your back with knees bent, feet flat about hip width, and arms relaxed at your sides. Set your feet so your shins are near vertical at the top, brace your abdomen, and keep your ribs down.
Where you should feel it
In both glutes at the top of each repetition, with mild hamstring assistance. If the lower back presses or arches, shorten the range and finish by squeezing the glutes rather than lifting higher.
When to use it
Use to learn the bridge pattern, warm up the glutes, or add low-fatigue bodyweight volume. Progress with pauses, slower lowering, bands, or external load once the pelvis stays controlled.