Common Glute Bridge Mistakes (and how to fix them)
Ah, the glute bridge exercise—such a simple yet powerful exercise for stronger glutes, core stability, and better posture! It’s a go-to for anyone looking to activate their glutes, prevent lower back pain, and improve hip mobility. But here’s the thing: I see SO many people making the same mistakes over and over. And trust me, these mistakes aren’t just keeping them from stronger glutes—they could also lead to discomfort or even injury.
Many of my senior clients are given this exercise by a health care professional, after surgery or an injury yet so many of them are unsure how to perform it correctly. They may have been shown quickly due to time constraints or just given a piece of paper with some exercises on. This is of course not idea exercise prescription, but my YouTube video on “Glute Bridge Mistakes and how to fix them” should help.
So, let’s talk about the most common glute bridge mistakes and, more importantly, how to fix them so you can get the most out of this glute activation exercise.
1. Coming Up Too High
I get it - you feel that by pushing hips as high as possible it feels like you’re working harder. But here’s the deal: if you’re overextending at the top, you’re likely shifting the work away from your glutes and onto your back.
✅ Fix It: Focus on squeezing your glutes at the start rather than just thrusting your hips into the air. A good rule of thumb: stop when your body forms a straight line from your knees to your shoulders. No need to overdo it!
2. Not Using the Whole Foot
Are you up on your toes or just pressing through your heels? Either way, you’re missing out on full lower body activation.
✅ Fix It: Plant your entire foot on the ground—heels, toes, and everything in between. Think about spreading your weight evenly to create a strong, stable base for the best glute bridge form.
3. Lifting With the Hamstrings Instead of the Glutes
Ever finish a set of glute bridges and feel your hamstrings burning instead of your glutes? That’s a sign that they’re taking over! This often happens when your feet are positioned too far away from your body.
✅ Fix It: Bring your feet closer to your glutes (about a hand’s length away from your butt). You should feel the burn in your glutes—not just your hamstrings.
4. Arching the Lower Back
Your lower back should not be doing the heavy lifting here! If you feel strain in your back instead of your glutes, you’re probably letting your spine take over the movement.
✅ Fix It: Before you lift, tuck your pelvis slightly. This will help keep your spine neutral and the focus on your glutes.
5. Using the Thoracic Spine to Lift
If your chest is popping up and your ribcage is flaring, you’re likely hinging too much from your upper back rather than driving through your glutes.
✅ Fix It: Breathe gently out,slide your lower ribcage down and focus on driving through your glutes, not lifting with your chest. Imagine pushing the floor away with your feet rather than just lifting your body up.
Watch My YouTube Video for a Full Breakdown! 🎥
Want to see these mistakes in action and learn how to fix them step-by-step? Watch my full Glute Bridge Mistakes & Fixes video on YouTube , Hit the like & subscribe button for more glute training tips and proper form breakdowns! 🚀
Final Thoughts
The glute bridge is such a fantastic exercise for glute strength and hip mobility, but small details can make a big difference in how effective (or comfortable) it feels.
Next time you do your glute bridge, take a moment to check your form. Your glutes will thank you! 🍑🔥
Got questions? Struggled with any of these mistakes? Drop a comment below—I’d love to help!
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