Exercise

Glute Bridge

Sitting all day puts your glutes to sleep, and sleepy glutes hand their job to your lower back. The bridge wakes them up in two minutes flat, lying on your living-room floor - the highest return-on-effort move for desk-bound dads.

BeginnerNo equipment~3 min

Demonstration

Sets

Reps

12-15

Rest

45-60s

2-second glute squeeze at the top of every rep.

How to do it

1
Lie on your back with knees bent, feet flat about hip-width apart and close to your hips.
2
Rest your arms at your sides and tuck your chin slightly.
3
Push through your heels and squeeze your glutes to lift your hips.
4
Rise until your body forms a straight line from knees to shoulders - no higher.
5
Hold the top squeeze for two seconds, then lower slowly.

Common mistakes

Arching the lower back to push higher instead of stopping at a straight line
Pushing through the toes instead of the heels
Rushing reps without the top squeeze - the squeeze is the exercise

Dad tips

Feel it in your hamstrings instead? Walk your feet an inch closer to your hips.

Common questions

›What do glute bridges actually do?

They wake up the muscles that sitting puts to sleep. Strong glutes take load off your lower back and knees - most people feel the difference in everyday back stiffness within a few weeks.

›Should I feel glute bridges in my hamstrings?

A little is normal; cramping isn't. Move your heels closer to your hips, push through your whole foot, and think about squeezing your cheeks together rather than pushing your hips as high as possible.

›How do I make glute bridges harder?

Slow down (3 seconds up, pause, 3 down), then progress to single-leg bridges, then load your hips with a dumbbell or a kid who thinks it's a ride.

Same muscles, new angle

Bulgarian Split Squat

Rear foot elevated on a couch or bench, all your weight on one leg - this is the hardest-hitting single-leg exercise you can do at home. It builds serious glute and leg strength, and yes, everyone finds it humbling at first.

AdvancedDumbbells~6 min

Banded Lateral Walk

A mini band around your legs and a few steps sideways light up the glute medius - the side-hip muscle that stabilizes every step you take. Strong side glutes mean happier knees and a steadier stride on trails, stairs, and soccer sidelines.

BeginnerBands~3 min

Kettlebell Swing

The kettlebell swing is a hip-hinge cardio and power move that builds explosiveness through your glutes and hamstrings. It trains your posterior chain to handle force, which translates directly to better posture and less back pain.

BeginnerKettlebell~4 min