Hip Raise Bridge
Description
The hip raise bridge is essentially the standard glute bridge — lying on your back and thrusting your hips upward. This is the most basic glute activation exercise and is foundational for all hip thrust variations.
Muscle Group
Equipment Required
Hip Raise Bridge Instructions
- Lie on your back with knees bent, feet flat on the floor hip-width apart.
- Arms at your sides, palms down.
- Drive through your heels to lift your hips up.
- At the top, your body forms a straight line from knees to shoulders.
- Squeeze your glutes hard. Hold for 1 to 2 seconds.
- Lower under control.
- Do not hyperextend your lower back.
- Aim for 15 to 20 reps per set.
Hip Raise Bridge Form & Visual
Hip Raise Bridge Benefits
- Most basic glute activation exercise
- Foundational for all hip thrust variations
- No equipment needed
- Builds glute activation awareness
- Supports lower back health
- Beginner-friendly
Hip Raise Bridge Muscles Worked
- Gluteus maximus
- Hamstrings
- Core (stabilizer)
- Erector spinae
Hip Raise Bridge Variations & Alternatives
- Glute Bridge
- Dumbbell Glute Bridge
- Barbell Hip Thrust
- Glute March
- Single-Leg Bridge
