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Low Glute Bridge on floor

Low Glute Bridge on floor

The Low Glute Bridge on floor is a fantastic exercise that targets and strengthens the glute muscles along with the hamstrings and lower back. This exercise is an effective way to activate and engage the posterior chain, providing both aesthetic benefits and functional improvements. The best part is that it requires no special equipment and can be done in the comfort of your own home! To perform the Low Glute Bridge on floor, start by lying on your back with your knees bent and feet flat on the floor, hip-width apart. Your arms should be relaxed by your sides, with your palms facing down. Take a deep breath in, and as you exhale, engage your core and squeeze your glutes as you press your hips up towards the ceiling. Your body should form a straight line from your knees to your shoulders. Pause for a moment at the top, squeezing your glutes even more, and then slowly lower your hips back down to the starting position. This exercise is a great choice for individuals looking to strengthen their glutes, improve hip stability, and alleviate lower back pain. It can be easily modified based on individual fitness levels. Adding resistance bands or placing a weight on your pelvic area can increase the intensity of the exercise, while starting with a shorter range of motion can be beneficial for beginners or individuals with mobility restrictions. Incorporating the Low Glute Bridge on floor into your workout routine can contribute to better posture, increased power and explosiveness, and enhanced athletic performance. Remember to always focus on proper form and engage the correct muscles throughout the movement. Start with a few sets of 10-15 repetitions and gradually increase the volume and intensity as you become more comfortable and stronger. As with any exercise, it's important to listen to your body, avoid any discomfort or pain, and seek guidance from a qualified fitness professional if needed. Ready to give your glutes a lift? Start incorporating the Low Glute Bridge on floor into your workouts and feel the burn!


  • Lie on your back on a comfortable mat.
  • Bend your knees and place your feet flat on the floor, hip-width apart.
  • Position your arms alongside your body, with your palms facing down.
  • Engage your core muscles by gently drawing your belly button towards your spine.
  • Press your feet into the floor as you lift your hips off the floor, pushing through your heels.
  • Continue lifting until your thighs and torso are in a straight line, while keeping your core engaged.
  • Pause at the top of the movement for a brief moment, squeezing your glutes.
  • Lower your hips back down to the starting position in a controlled manner.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on contracting your glutes throughout the movement for maximum muscle activation.
  • Keep your core engaged and maintain a neutral spine position.
  • Start with a light resistance band around your thighs to add extra challenge.
  • To increase difficulty, perform the exercise on an unstable surface like a stability ball.
  • Be consistent with your training and gradually increase the number of repetitions or resistance for progress.
  • Incorporate other glute-targeting exercises like squats and lunges into your routine for overall glute development.
  • Ensure proper breathing during the exercise, exhaling as you lift your hips and inhaling as you lower them.
  • Avoid using momentum to lift your hips; focus on slow and controlled movements.
  • Perform a thorough warm-up before starting the exercise to prevent injury and optimize performance.
  • Stay hydrated and maintain a balanced diet to support muscle growth and recovery.

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