Glute bridge form: full hip lift and where your feet are
The glute bridge is simple, but where you put your feet decides which muscles do the work. Too far away and your hamstrings take over, so the camera checks your feet as well as how high your hips go.
How to do it
- Lie on your back, knees bent, feet flat and about hip-width apart.
- Walk your heels in until your fingertips can just touch them.
- Push through your heels and lift your hips until you're straight from shoulders to knees.
- Squeeze your glutes at the top for a second, then lower down.
What counts as a full rep
Lying on your back, the angle at your hips has to open from about 145° to 168° or more. That's close to a straight line from shoulders to knees.
What the camera calls out
You hear a short cue mid-set when something's off. After the set, the report card gives you one line on whichever fault came up most.
“Walk your feet in closer”
Near the top of the rep your knees are open past 125°, which means your feet are too far away.
After the set: Your feet were too far away, so your hamstrings did the work. Walk them in until your shins are upright at the top.
“Lift your hips higher”
You turn back partway through the rep. The half rep isn't counted.
After the set: Some reps stopped short. Only full reps count, so go as deep as you can control.
“Lower all the way down”
You start the next rep before finishing the last one.
After the set: You started some reps before finishing the last one. Finish each rep all the way.
“Slow down a little”
A rep takes less than a second. It still counts, but it's flagged as rushed.
After the set: Some reps were rushed. Take about 2 seconds on the way down.
Setting up your phone
Put the phone on the floor side-on to you, about 2 m away, so your head and feet both fit.
Lie on your back, knees bent, feet flat. Only full reps count.
Muscles worked
Mostly your glutes, with your hamstrings helping.
Exercises this check works on
A tip from the coach
Feeling it more in your hamstrings or lower back than your glutes? Bring your feet closer and tuck your pelvis slightly before you lift.
Other exercises
Updated . General fitness and nutrition guidance, not medical advice.
Check your glute bridge on your next set
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