Instructions

1

Lie supine on a flat surface with legs extended. Position head and upper back flat on the ground. Place arms by sides with palms down for stability. Maintain neutral spine alignment.

2

Engage core muscles and keep lower back pressed to floor. One leg remains extended while the other knee begins to bend slightly, preparing for the lifting motion.

3

Lower the extended leg slowly toward the ground without letting heel touch, while maintaining a straight leg position. Control the descent over 2-3 seconds, keeping the lower back flat and core engaged throughout.

4

Drive the heel upward by contracting the quadriceps, raising the extended leg back to starting position or slightly above. Complete the movement by bringing both legs together at hip height, then repeat or alternate legs.

PRIMARY MUSCLESRectus Femoris

SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

If you want to isolate and overload the Rectus Femoris, the Heel Glute Bridge is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Hips, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

Promotes balanced muscular development by effectively recruiting the Rectus Femoris and associated synergists.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Allows for a natural movement path that closely mimics functional daily activities.
Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.

Common Mistakes

Failing to achieve a full range of motion, which drastically limits Rectus Femoris engagement.
Losing core tension, leading to poor spinal alignment and reduced power output.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Pro Tips

To maximize the Heel Glute Bridge , actively squeeze the Rectus Femoris at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis to maintain control of the Body weight.

Exercise Variations

Dumbbell Heel Glute Bridge
Cable Heel Glute Bridge
Banded Heel Glute Bridge

Heel Glute Bridge