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elevated glute bridge straight arm push hip thrust

Strengthens glutes

Glutes & HipsBeginnerStrengthPress

At a glance

Muscles workedPrimary: glutes. Secondary: hamstrings, core
Muscle groupGlutes & Hips
DifficultyBeginner
TypeStrength · Press
Sets & reps3 sets × 10-12 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Setup for elevated glute bridge straight arm push hip thrust.
  2. Step 2: Engage core and set posture.
  3. Step 3: Perform the movement with control.
  4. Step 4: Squeeze at the peak.
  5. Step 5: Return slowly and repeat.

Equipment

Coaching tips

Benefits

Strengthens glutes

Common mistakes

Using momentum or losing form

Make it harder

Increase load or slow tempo

Make it easier

Reduce load or range of motion

Breathing

Exhale on effort, inhale on return

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More glutes & hips exercises

Single Leg Banded Hip Abduction

Beginner · 4 sets × 15-20 each leg

standard bodyweight bridge

Beginner · 3 sets × 10-12 reps

Frog Pump Adductor Abductor on Incline Bench

Intermediate · 4 sets × 12-15 reps

Standing Hip Thruster with Pulley Belt

Intermediate · 3 sets × 10-15 reps

Side Banded Step Up with Knee Tuck

Intermediate · 3 sets × 8-12 each side

Prone Bent Leg Hip Internal Rotation Stretch

Beginner · 3 sets × 10 seconds

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.