Foam Roll Glute Bridge
The Foam Roll Glute Bridge is a restorative exercise that uses a foam roller to assist in hip extension mechanics, helping to activate the glutes while mobilizing the hips. It serves as an excellent low-impact movement for warm-ups or recovery sessions to reinforce proper pelvic alignment.
By integrating your daily recovery metrics like HRV and sleep quality, the AI determines if your body needs this low-impact activation drill versus a heavy compound lift. The app tracks the duration and control of each repetition, ensuring you maintain tension without compensating with your lower back—a critical check if you have a history of lumbar pain. Over time, the system learns your specific warm-up preferences and will prescribe this movement to prime your posterior chain based on your recent sedentary time or travel schedule.
Form Cues
- Place the foam roller perpendicular under your hips
- Drive your heels firmly into the floor
- Squeeze your glutes hard at the top
- Keep your ribcage tucked down
- Exhale as you lift your hips
- Don't arch your lower back aggressively
- Don't let your knees collapse inward
- Don't rely on momentum to lift
- Don't lift your head off the floor
Common Mistakes
- Hyperextending the lumbar spine
- Pushing through toes instead of heels
- Allowing knees to cave in
- Rushing the hold at the top
Muscles Worked
This exercise primarily targets the gluteus maximus, forcing it to drive hip extension while the core stabilizes the spine. It also engages the hamstrings as synergists, ensuring balanced posterior chain activation without over-relying on the lower back extensors.
Primary
Secondary
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