🌉 Glute Bridge

Builds your glutes, hamstrings and pelvic-floor area with zero impact — kind to joints while still growing the muscle that improves insulin sensitivity.

Strength
Beginner
3 × 12–15
2–3× a week
Mat (optional)

How to do it

Lie on your back, knees bent, feet flat and hip-width apart, arms by your sides.
Press through your heels and lift your hips toward the ceiling.
Squeeze your glutes hard so your body forms a straight line from shoulders to knees.
Pause for a second at the top.
Lower with control and repeat for 12–15 reps.

Posture & form

Drive through your heels, not your toes.
Lift with your glutes — don’t arch your lower back.
Keep your core gently braced and ribs down.
Move slowly; the squeeze matters more than the height.

Timing & how often

3 sets of 12–15 reps, resting 30–45 seconds. 2–3× a week. To progress, pause 2–3 seconds at the top.

Stay safe

Keep the lift powered by your glutes. Ease off if you feel it straining your lower back.

Track it automatically

PCOS Ai times the session, estimates calories burned from your weight, and logs it to your day — so movement shows up next to your symptoms and cycle.

More on PCOS

Do I have insulin resistance?The blood tests to ask for, and the numbers they turn on. Does losing weight bring your period back?What the 5% figure in the guideline actually means. All PCOS articlesCycles, testing, supplements and what the evidence says.

Get PCOS Ai

General wellness information, not medical or dietetic advice. Nothing here diagnoses, treats or cures PCOS. Nutrition figures are per-serving estimates. Check with your doctor or a registered dietitian before making significant changes — especially if you are pregnant, breastfeeding, diabetic or managing a food allergy.