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Glute Bridge

A foundational hip-extension exercise for the glutes and hamstrings.

How to perform it

1. Lie on your back with knees bent and feet flat on the floor.
2. Drive your hips upward until your body forms a straight line from shoulders to knees.
3. Squeeze your glutes at the top.
4. Lower with control and repeat.

Coaching cues

• Squeeze, don't just lift — pause briefly at the top

Sets and reps

3 sets of 15

Where you'll see this exercise

• 12 Bodyweight Strength Exercises for Soccer Players
• Strength Training for Strikers and Wingers

Browse the full exercise library or return to the Strength Training for Soccer Players guide.