Strength · Level 1
Glute bridge
Hip raise from lying on your back, squeezing glutes at the top.
- Suggested dose
- 3 × 12 rep · 45s rest
- Equipment
- No equipment · or · Mat · or · Weight plate · or · Dumbbells
- Works
- Glutes, Hamstrings, Abs
- Pattern
- Hip hinge
How to do it
- Lie on your back, knees bent and feet flat near your hips.
- Push through your heels and lift your hips until knees, hips and shoulders line up.
- Hold 2 s at the top and lower slowly.
Key points
- Ribs down
- Squeeze your glutes, don’t arch your lower back
Common mistakes
- Pushing with the lower back
- Knees flaring out
Why it helps your tennis
Activates the glutes, the engine of hip extension in serves and strokes.
Related exercises
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.
- Romanian deadliftHip hinge with weights, sliding along the thighs with a neutral back.
- Single-leg deadliftSingle-leg hinge holding the weight in the opposite hand.