Eccentryx / Exercise Atlas / legs
Glute bridge (BW, top-end squeeze)
Feet hip-width, drive hips to a straight line knee-to-shoulder, squeeze at top.
Muscles
- Primary
- glutes
- Supporting
- hamstrings, abs
Mechanics
- Pattern
- hinge
- Equipment
- bodyweight
- Geometry
- 120° Hinge Angle
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Glutes contracting at the top — hamstrings assist but should not dominate.
- Progression
- Single-leg glute bridge, then progress to barbell hip thrust.
- Regression
- Slower tempo with a 2-second hold at the top.
Watch for
- Hyperextending the lower back at the top
- Feet too far away (becomes hamstring-dominant)
- No top-end hold
Substitutions
- Hip thrust (barbell)
- Romanian deadlift
- Cable hip extension