Glute Bridge / Hip Thrust

HIP EXTENSION · BOTH PATHS

Why it matters · Operator Hip extension under load is the engine of every sprint, every jump, and every fast move out of a low position. Strong glutes are also the single best deterrent against low-back pain under load (which is to say, against the most common operator chronic complaint).

Why it matters · Longevity Glute strength declines faster than any other muscle group after age 50, and the decline directly tracks falls, low-back pain, and difficulty rising from chairs. Train hip extension twice a week; outlive the cane.

Form cues

• Lie on your back, feet flat, heels close to your hips
• Drive heels into the floor and lift hips toward the ceiling
• Squeeze the glutes hard at the top; do not hyperextend the lower back
• Hold for a count; lower with control
• For the hip thrust: shoulders rest on a chair seat, hips lift higher

Common errors

• Pushing through the toes instead of the heels (puts load in quads)
• Hyperextending at the top (the spine should stay neutral, hips drive forward)
• Letting the knees flare out or cave in (knees track over the ankles)

Path A scaling Begin with the floor glute bridge. Build to 3 × 15 cleanly before progressing. In Block 2, move to single-leg glute bridges. In Block 3, progress to the chair-supported hip thrust.

Path B scaling Start with single-leg glute bridges in Block 1. Add the chair-supported hip thrust in Block 2. By Block 3, use a chair and a heavy backpack on the hips for added resistance.