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Also known as: Glute-ham raise, Hip thrust, Hip raise, Short bridge.

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Technique

  1. Lie on your back, with the arms resting alongside your body, the knees bent and the feet flat on the ground.
  2. Push on your feet to lift your hips up as high as you can, squeezing your Glutes at the top.
  3. Slowly return to the starting position and repeat.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Spine

Secondary

  • Hip adductors
  • Legs
  • Pelvis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Biceps femoris (short)

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Trunkextension
Kneeflexion
Hipextension
trains stretches

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Progressions

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One-leg glute bridge

Novice
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Hip thrust

Novice
e0pl

Elevated glute bridge

Novice
e196

Bridge pose with legs half extended

Beginner
e17z

Cook bridge

Novice
e0oy

Supine arch body hold

Novice
e0vb

Supported locust pose

Beginner
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Locust pose

Beginner
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