Plate Glute Bridge

Body region

• Glutes
• Legs

Muscles

Main

• Gluteus Maximus

Helps

• Adductor Magnus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Holds

• Rectus Abdominis
• Transversus Abdominis
• Vastus Lateralis

Equipment

• Weight Plate

Technique

1. Lie on your back with knees bent and feet flat, hip-width apart.
2. Hold a weight plate flat across your hips with both hands.
3. Drive through the heels and lift the hips until the body is in a line from shoulders to knees.
4. Squeeze the glutes at the top.
5. Lower slowly and repeat.

Cues

• Keep the plate flat against your hips.
• Press through the heels and keep the ribs down.
• Pause at the top.

Common mistakes

• Over-arching the lower back.
• Letting the plate slide.
• Pushing through the toes.

Alternatives

• Glute Bridge
• Dumbbell Glute Bridge