Glute bridge: proper form and the mistakes the camera catches
The glute bridge trains your glutes and hamstrings lying on your back, with no load on the spine. Here is how to do a glute bridge, and what the camera checks on each rep.
How to do a glute bridge
- Lie on your back, knees bent, feet flat and hip-width apart, arms by your sides.
- Brace your core and press through your heels.
- Lift your hips until your shoulders, hips and knees form one straight line; squeeze your glutes at the top.
- Lower your hips back down with control.
Engine thresholds · glute bridge
How the camera judges your glute bridge
The engine counts glute bridges by the hip angle. A rep counts when your hips rise to 165° at the top. It needs a side view with the phone at floor level, so it can see the line from your shoulders through your hips to your knees.
Top: hip angle
≥ 165°
Overextension limit
15°
Errors checked
2
What the camera catches
Common glute bridge mistakes
Arching the lower back
At the top your hips push past the shoulder–knee line, so the lower back arches instead of the glutes finishing the rep.
Trigger hips more than 15° past the shoulder–knee line
Fix: stop when your body is straight and squeeze your glutes instead of lifting higher.
Not reaching the top
You lower your hips before they reach the top position, so the rep is not counted.
Trigger hip angle lowered again below 165° after passing halfway up
Fix: lift until shoulders, hips and knees are in one line, then lower.
These are the thresholds the app uses for the glute bridge (the general checks in the pose engine), exported from the app's code for this page.
Glute bridge questions
How high should I lift my hips?
Until your shoulders, hips and knees are in one straight line. Higher than that arches your lower back without working the glutes more.
I feel it in my hamstrings, not my glutes. Why?
Your feet are probably too far from your hips. Move them closer, so your shins are near vertical at the top.
How many glute bridges should I do?
Start with 3 sets of 10–15 with a short squeeze at the top of each rep.