Double-Leg Glute Bridge
strengthenhipeasyactiveGluteus maximus strength
3 × 15 reps
How to do it
- Lie on your back with knees bent, feet flat and hip-width, arms relaxed at your sides.
- Gently brace and keep the knees tracking in line with the feet.
- Press through each whole foot, especially the heel and base of the big toe, and lift the hips.
- Stop when the hips, ribs and shoulders form a comfortable line without arching the lower back.
- Lower under control and repeat.
Form cues
- Keep the forefoot grounded and do not push through the neck or head.
- Move the feet slightly closer if the hamstrings cramp.
- Stop for back pain rather than increasing the pelvic tuck.
- Squeeze the glutes hard at the top.
Muscles worked
Strengthens: gluteus maximus, hamstrings, core stabilizers
Part of a program
Part of Lower-Body Posture Reset
This exercise is one move. Lower-Body Posture Reset puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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