Glute Ham Raise

Glute Hip Raise

The Glute Hip Raise, also known as the Glute Bridge, is an exercise that targets the muscles in your glutes, hamstrings, and lower back. Here’s a step-by-step guide on how to perform the Glute Hip Raise:

Video Instructions on How to do a Glute-Hip Raise (Glute Bridge)

Muscles Targeted:

  • Glutes (Buttocks)
  • Hamstrings
  • Lower back


  1. Starting Position:
    • Lie on your back on a mat or a comfortable surface.
    • Bend your knees and place your feet flat on the floor hip-width apart.
    • Your arms should be resting by your sides with your palms facing down.
  2. Hip Lift:
    • Press through your heels and squeeze your glutes as you lift your hips toward the ceiling.
    • Your body should form a straight line from your shoulders to your knees at the top of the movement.
    • Keep your core engaged throughout the exercise to maintain stability.
  3. Top Position:
    • At the top of the movement, your shoulders, hips, and knees should be in line.
    • Ensure that your weight is evenly distributed between your feet.
  4. Hold and Squeeze:
    • Hold the top position for a moment, focusing on squeezing your glutes to maximize the engagement of those muscles.
  5. Lowering:
    • Slowly lower your hips back down to the starting position, rolling down through your spine.
    • Avoid letting your back collapse to the ground; control the descent to keep tension in your muscles.
  6. Repetition:
    • Repeat the movement for the desired number of repetitions.
    • Aim for 10-15 repetitions to start, and you can gradually increase as your strength improves.


  • Keep your head, shoulders, and feet on the ground throughout the exercise.
  • Focus on lifting your hips by contracting your glutes rather than arching your lower back excessively.
  • Breathe naturally throughout the exercise, exhaling as you lift your hips and inhaling as you lower them.
  • If you want to increase the intensity, you can try single-leg variations or place a resistance band above your knees.

Remember to consult with a fitness professional or healthcare provider before starting any new exercise routine, especially if you have any existing health concerns or conditions.