Heel Glute Bridge
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
The heel glute bridge is a bodyweight hip-extension exercise that builds and activates the glutes, with the hamstrings assisting and the lower back and core stabilizing. By lifting your toes and driving through your heels, you bias the load toward the glutes and hamstrings, making it a useful warm-up and a low-impact strength move for any hip-focused routine.
Heel Glute Bridge: So führst du sie aus
- 1Lie on your back with your knees bent and feet flat on the floor, set about hip-width apart and close enough that your fingertips can graze your heels.
- 2Lift your toes off the floor so your weight rests on your heels, and let your arms lie at your sides with palms down for balance.
- 3Brace your core and tuck your pelvis slightly to flatten your lower back into the floor.
- 4Drive through your heels and squeeze your glutes to lift your hips until your body forms a straight line from your shoulders to your knees.
- 5Pause at the top for a moment and squeeze your glutes hard without overarching your lower back.
- 6Lower your hips under control until they hover just above the floor, keeping tension on the glutes.
- 7Repeat for your target reps, then set your hips down and relax.
Technik-Tipps
- Keep your toes lifted throughout the set so the work stays in your glutes and hamstrings rather than shifting onto your quads.
- Push the floor away through your heels and finish each rep with a deliberate glute squeeze at the top.
- Keep your ribs down and your core braced so the hips, not the lower back, produce the movement.
- Move slowly and under control rather than rushing — a 1–2 second pause at the top increases glute tension.
Häufige Fehler
- Overarching the lower back at the top to gain height, which shifts load onto the spine instead of the glutes and can cause low-back strain.
- Letting the toes drop back down, which lets the quads take over and reduces the glute and hamstring emphasis.
- Pushing the knees outward or letting them cave in, which loses tension and changes the line of force through the hips.
- Bouncing the hips off the floor on each rep instead of controlling the lowering phase, which removes tension from the working muscles.
Häufig gestellte Fragen
What muscles does the heel glute bridge work?
It mainly works the glutes, with the hamstrings assisting in hip extension. The lower back and core work to stabilize your spine and pelvis throughout the movement.
Why do you lift your toes for the heel glute bridge?
Driving through your heels with the toes raised shifts emphasis onto the glutes and hamstrings and reduces how much the quads contribute, so you feel the squeeze more in the glutes.
Is the heel glute bridge good for beginners?
Yes. It uses only your body weight, is low-impact, and is easy to scale, which makes it a good way to learn hip extension and activate the glutes before heavier lower-body work.
How many sets and reps should I do?
For most people, 2–4 sets of 10–20 controlled reps works well. As a glute activation warm-up, 1–2 sets of 10–15 reps with a hard squeeze at the top is enough.
Where should I feel the heel glute bridge?
You should feel it mainly in your glutes, with some work in the hamstrings. If you feel it mostly in your lower back, lift less high and avoid overarching at the top.
