Double-Leg Glute Bridge
Hip|Lower Body
Setup Instructions
Lie on your back with knees bent and feet flat on the floor.
How To Perform
Press through your heels to lift your hips until your body forms a straight line from shoulders to knees. Pause briefly before lowering your hips with control.
Dosage
3 sets, 8–12 repetitions, Tempo 2-1-2, Rest 60 seconds
Key Cues
- Press through your heels
- Keep ribs down
- Lift hips evenly
Exercise Purpose
Builds glute strength and improves hip extension mechanics.
When To Use
Useful when glute weakness limits walking, squatting, or hip stability.
Common Mistakes
- Arching the lower back
- Pushing unevenly through the feet
- Dropping hips quickly
Progress When
- The movement can be performed with good control
- The exercise no longer produces symptoms
- The final repetitions feel manageable
Regress If
- Pain increases during the exercise
- Balance cannot be maintained
- Movement becomes uncontrolled
Exercise Calibration System
Exercises should feel challenging but manageable. This tool helps you adjust the difficulty so you keep progressing safely.
Wondering if Exercises are Too easy, Too Hard, or Just Right?
Find out using our Exercise Calibration System
Answer based on how your last set felt (effort) and how your body felt afterward (symptoms).
How to Use this tool
Use this tool after you finish an exercise to decide whether to keep it the same, progress it, or make it easier next time.
When to Use this Tool
- Use it after your last set
- Answer based on how that set felt
- Consider how your body felt later that day or the next day
What to Do with the result
- The tool will give you one clear recommendation:
- Appropriate level → Keep the same version next session
- Hold steady → Keep everything the same and reassess next time
- Ready to progress → Follow the instruction shown (weight, reps, or control)
- Too challenging → Choose an easier option or reduce the load
Important
- You don’t need to push to exhaustion to improve. Use this tool regularly to guide safe, steady progress.
- Tip: Record the recommendation in your exercise tracker so you remember what to use next session.
