‹ All exercises Master Trainer 101

Hinge · Lower Body

Glute Bridge / Hip Thrust

Coaching cues

Feet flat, shins vertical at top
Posterior pelvic tilt — ribs down, glutes squeezed
Drive through heels; full hip extension
No lumbar hyperextension at the top

▷ Watch proper form

Common faults 3

Lumbar hyperextension instead of hip extension

Lower back arches to "finish" the rep instead of glutes extending the hips.

Overactive muscles

Hip flexorsErector spinae

Corrective work

Foam RollTFL & hip flexors↗Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗

Knees cave in at top

Knees drop toward midline as the lifter extends.

Overactive muscles

Adductor complexTFL

Corrective work

Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗

Felt mostly in hamstrings, not glutes

Hamstrings dominate the pattern; glutes don't fire.

Overactive muscles

Hip flexors (reciprocally inhibiting glutes)Hamstrings

Corrective work

Foam RollHip flexors / TFL↗StretchHalf-kneeling hip flexor stretch↗

More Hinge movements

Romanian Deadlift

Conventional Deadlift

Kettlebell Swing

Nordic Hamstring Curl