CalisthenicsIn review

Glute Bridge

A floor-based hip extension performed from bent knees and a supported upper back.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Hinge
Modality: Calisthenics
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Lie on your back with bent knees and feet flat near your hips.

Do the rep

Press through your feet and lift your hips.
Lower your hips to the floor under control.

What counts as a rep

A rep counts when the hips fully extend with the ribs down and return to the floor.

One rep starts with the hips on the floor, reaches full hip extension with ribs down, and ends when the hips return to the floor.

Breathing

Exhale as the hips rise; inhale as they return to the floor.

Cues

Ribs stay down
Drive through feet
Finish with level hips

Common mistakes

Overarching at the top
What you seeThe lower back extends while the ribs lift.
FixStop the lift when the hips are straight and the ribs stay down.
The top should come from hip extension instead of the lower back.
Stopping above the floor
What you seeThe hips reverse before touching the floor.
FixLower until the hips contact the floor before the next lift.
Returning the hips to the floor gives every rep a clear start.

Stop the set if

Stop if you feel sharp pain.
Stop if you can only raise the hips by arching the lower back.
End the set when you cannot meet the stated range under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Glutes · moderate confidence
Hamstrings · moderate confidence

Assisting

Spinal erectors · moderate confidence
Deep core / trunk stabilizers · moderate confidence
Quadriceps · moderate confidence

Equipment

Bodyweight

Optional: Floor mat

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original and based only on the Wave-1 CSV and planning brief catalog/wave-1/043-glute-bridge.md; no human review is complete.
The planning brief's assigned independent-source research is not complete.
Anatomy, technique, breathing, stop cues, and common-error guidance remain planning judgments pending the assigned review tier.
Candidate programming vocabularies, exact relation edges, and public tracking support remain unreviewed and fail closed.
This pass treats bodyweight-reps, duration as the legal modes supported by the CSV logging model; reviewer approval remains required.
The rewritten summary, rep standard, breathing, stop cues, and common errors are editorial judgements pending the assigned review tier.
Legacy relations are movement-pattern and equipment judgements; engine edges remain empty pending S2-CAT-005 approval.
This pass removed bench because the described movement does not use that optional equipment.
Pass 2 rewrites the finish standard as a counting-only criterion and replaces the web title, summary, and meta description with exercise-specific copy; these editorial choices require review.
Pass 2 limits setup_notes to equipment settings or leaves it empty when no equipment-specific setup applies; this equipment judgment requires review.

All instruction and web text is original Allena draft text written from the Wave-1 CSV and record brief. No competitor or free-exercise-db instruction text was copied.

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