Glute Bridge

The glute bridge is the simplest way there is to start training the glutes — no equipment, no setup, just you on the floor. Lying on your back with your knees bent, you push through your heels and lift your hips until your body forms a straight line, working the glutes and hamstrings while your core braces to keep the spine stable. Because it needs nothing at all, it's the natural entry point for beginners, a reliable warm-up to wake the glutes before heavier work, and endlessly adaptable — you can progress to single-leg versions, add a band, or rest a weight across your hips as you get stronger. The honest limits: with only bodyweight, the load stays light, so it's less effective as a pure size builder than a loaded hip thrust, and rushing or over-arching can shift the strain to your lower back. If your back is already touchy, keep the range modest. As a foundation movement and a glute activator, it's hard to overrate.