# Plate Glute Bridge

URL: https://heatsy.app/ex/plate-glute-bridge

Also known as: Weight Plate Glute Bridge, Plate Hip 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](https://heatsy.app/ex/glute-bridge)
- [Dumbbell Glute Bridge](https://heatsy.app/ex/dumbbell-glute-bridge)