Loaded bridges that light up your glutes.
Push through your heels and finish with a hard glute squeeze, don't arch your lower back.
Resting a medicine ball on your hips adds direct load right where the glute bridge produces force, so your glutes are pushing against real resistance at the top instead of just bodyweight. The hamstrings assist the hip drive while your heels anchor the push. It is the natural first progression from bodyweight bridges, portable enough to work anywhere with floor space.
On the crease of your hips, just below your hip bones, held steady with both hands. Too high on your stomach and it slides toward your ribs at the top, too low and it rolls onto your thighs. It should rise and fall as one piece with your hips.
You are finishing the rep by arching your spine instead of squeezing your glutes. Tuck your ribs down, stop the lift the moment your body forms a straight line from knees to shoulders, and squeeze hard right there. Higher is not better.
The bridge runs from the floor, a shorter range built around the top squeeze, while the hip thrust elevates your back on a bench for a longer arc and a deeper stretch. Bridges are the simpler starting point, thrusts are the progression when you want more range.
