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The glute bridge
A bridge lets you practice hip extension while the floor supports your upper body. It is an option, not a compulsory activation ritual before you earn the right to exercise.
deadbutt.fyi · General movement education, not individual medical advice.
Give it a try.
- Lie on your back with knees bent and feet flat, roughly hip width apart. Pick a foot distance that feels comfortable.
- Breathe out gently and press your feet into the floor.
- Lift your pelvis only as high as you can without pinching or arching into your lower back. Keep breathing.
- Pause briefly, then lower slowly. Let the floor take your weight between repetitions.
What you might feel
Some work in the buttocks and backs of the thighs is normal. There is no required height, burn, or perfect squeeze.
Make it easier
Use a smaller lift. If getting onto the floor is difficult, choose a supported chair squat instead.
When you’re ready for more
Add repetitions or a brief pause before adding resistance. Keep both feet down until the basic version feels easy and steady; single-leg bridges are optional.
Keep an eye on
If your hamstrings cramp, stop, reset your feet a little closer, and try a smaller lift. Do not work through back pain. Choose another movement if lying down is uncomfortable.
These are editorial exercise examples, not a validated “dead butt” protocol. Read the evidence and approach →