How to do glute bridges
Squeeze your glutes at the top — don't arch your lower back.
Step by step
- Lie on your back with your knees bent and feet flat, close to your hips.
- Press through your heels and lift your hips until your body forms a straight line from knees to shoulders.
- Pause and squeeze hard at the top for a second.
- Lower under control until your hips almost touch the floor.
The cue that matters: Squeeze your glutes at the top — don't arch your lower back.
How it progresses over eight weeks
In the Fitness Akhi programme, glute bridges appear on Legs & Cardio day, for 3 rounds. The target rises every two weeks — these are the intermediate figures, and there are easier and harder tiers either side of them.
| Weeks 1–2 | Weeks 3–4 | Weeks 5–6 | Weeks 7–8 |
|---|---|---|---|
| 15 reps | 18 reps | 22 reps | 25 reps |
The target is a lookup, not a formula: each exercise has its own table, hand-set, so one movement can progress faster than another on the same day.
Where it fits
It is one of the exercises in a six-day rotation that runs for eight weeks. Each session is a circuit — you work through the day's exercises in order, then repeat the whole list 3 times — and the app walks you through it one screen at a time, keeping the phone awake so you never have to touch it mid-set.