Hinge on the floor
Glute Bridge
Lie down. Drive through your heels. Squeeze at the top like you are holding a card. That is a hinge you can do in a dorm.
Hunter: I use these before RDLs when my hips feel sleepy. They are not a joke lift.
Cues
- Feet flat, about hip width. Heels close enough to tap with your fingers.
- Ribs down. Chin tucked a little.
- Drive the floor away. Squeeze glutes at the top.
- Pause a beat. Do not throw your ribs at the ceiling.
- Lower under control. The floor is not a trampoline.
Setup
You need floor. Arms by your sides. If you want more, a backpack on your hips is allowed. Log bodyweight until the backpack is a real number you repeat.
Before a hinge day
2-3 sets of 10 as a primer, then dumbbell RDLs or a trap-bar pull. The bridge wakes the hips up. The loaded hinge is the main set. Both get logged if you care about next week.
Then hip thrust
When the bridge is easy, a bench hip thrust or barbell hip thrust is the same idea with a number. Do not jump to a loaded bar because a feed told you to. Earn the squeeze first.
Common misses
Pushing through the toes so the knees shoot forward. Overarching the low back to fake height. Tiny pulses that never lock. Own the top, then come down.
FAQ
Single-leg?
Later. Two legs until 12 reps look quiet. Then you can log a single-leg version as its own movement.
Log glute bridges in the free Vitality Engine. Floor work still needs a count.