Glute bridge on a mat
A gentle exercise for the glutes and hamstrings that works well on a mat at home. Good for beginners: the movement is simple, with no jumping and no equipment.
Level: Beginner, easy pace
What you need
Kit and conditions
exercise mat
How to use it
About this exercise
This is one exercise broken into consecutive steps rather than a mixed circuit. Watch the technique, follow the cues and build the movement up gradually. If a phase feels too hard, start with a smaller range and a calmer rhythm — understanding the mechanics matters more than getting it perfect first time.
Steps
Technique, frame by frame
Set up on the mat
Lie on your back on the mat, bend your knees and plant your feet on the floor hip-width apart. Keep your heels roughly under your knees with your toes pointing forward. Rest your arms along your body, palms down. Draw your abs in gently and leave your lower back in its natural curve.
Cue
Do not let your knees splay out, and do not force your lower back flat into the floor.
Brace before you lift
Before you move, tighten your abs and glutes lightly so your torso stays steady. Chin slightly tucked, neck long, shoulders relaxed. Keep both feet firmly planted with your weight even across both legs. Do not rush the start: gather yourself first, then move.
Cue
If your lower back feels tight, shorten the range and do not lift as high.
Lift your hips
Breathe out and drive your hips up smoothly, pressing through your feet and upper back. No snapping: the hips leave the floor first, then the torso follows into a line from shoulders to knees. Keep your knees pointing forward and your feet still. At the top the glutes should be doing the work.
Cue
Lift with your glutes, not by arching your lower back.
Hold at the top
Pause for a moment at the top and keep your body level. Do not let your knees fall inwards and do not push your hips past the line, which only loads your lower back. Breathe calmly and do not hold your breath. This short pause is what makes the glutes noticeable.
Cue
If holding the shape is hard, cut the pause to one second.
Lower under control
Breathe in and lower your hips back to the mat, staying in control the whole way. Do not drop your body or switch off suddenly: the hips come down first, then your lower back and spine settle onto the floor. Pause briefly at the bottom and reset your feet before the next rep.
Cue
Lower more slowly than you lift: the technique usually comes out cleaner that way.
More in this section
Similar exercises
Bird dog for core and posture
A gentle exercise on all fours: it switches on the core, back and glutes without jumping and without heavy load. Good for beginners and anyone working on posture.
Reverse lunge with support
A calm home exercise for beginners: it wakes up the legs and glutes gently, and having something to hold makes the movement steadier.
Chair squat without the jump
A gentle home exercise for beginners: it builds confidence in your legs and glutes, and the chair gives you a clear target that keeps the movement calm and safe.
Glutes and legs at home without jumping
A calm home routine for glutes and legs: good for beginners who want to work the lower body without jumping. A mat and a chair are all it takes.
Full-body warm-up at home, no jumping
A short, calm home routine: good for a beginner who wants to switch the whole body on without equipment and without jumping.
Forearm plank for beginners
A calm, basic plank for home: it switches on the core, shoulders and back with no jumping and no equipment. Good for a beginner who wants a clear starting point.