Glute Bridge
- Beginner
- Bodyweight
The glute bridge starts lying on your back with the knees bent and the feet flat. You brace the trunk, press the heels down and lift the hips until knees, hips and shoulders form a straight line, then lower under control. The gluteus maximus produces the hip extension, the hamstrings assist and the abdominals stop the movement turning into a lumbar arch. The hips should stop at that straight line rather than traveling higher, because the extra range comes from the lower back and not from the glutes.
How to do the Glute Bridge
- Lie on your back with your knees bent and feet flat, hip-width apart.
- Set your arms out at roughly 45 degrees with the palms down.
- Draw your ribs down and flatten your lower back into the floor.
- Press through your heels and lift the hips by squeezing the glutes.
- Stop when knees, hips and shoulders line up, then hold briefly.
- Lower the hips back to the floor under control and repeat.
Muscles worked
- Primary:
- Glutes
- Secondary:
- Hamstrings and Core
Why train it
- Loads hip extension with no equipment and almost no skill requirement.
- Teaches the pelvic control that transfers to hinges, squats and hip thrusts.
- Scales easily to single-leg, banded and externally loaded versions.
Common mistakes
- Pushing the hips past a straight line, which arches the lower back instead of loading the glutes.
- Driving through the toes, which pulls the hamstrings in and makes them cramp.
- Setting the feet too far from the hips, so the hamstrings take over from the glutes.
- Rushing the lowering phase, which removes most of the time the glutes spend under tension.
Frequently asked questions
What muscles does the Glute Bridge work?
The Glute Bridge trains the glutes as the main target. Expect the hamstrings and core to take some of the load as well.
What equipment do I need for the Glute Bridge?
None. The Glute Bridge is a bodyweight movement, so your own weight is the resistance and floor space is the only requirement.
Is the Glute Bridge suitable for beginners?
Yes. The Glute Bridge is rated beginner: you are the load, so there is no weight to get wrong. Add reps or time only once the position holds from the first of them to the last.
Can I do the Glute Bridge at home?
Yes, anywhere. There is nothing to buy and nothing to set up, which makes the Glute Bridge one of the movements worth keeping for days you never reach a gym.
How many sets and reps of the Glute Bridge should I do?
Three to four sets taken within a rep or two of failure. There is no weight to add here, so progress by slowing the lowering phase, pausing at the hardest point, or moving to a harder variation once you can clear 15 clean reps.
What are good alternatives to the Glute Bridge?
Band Glute Bridge, Cable Pull Through, and Dumbbell Deadlift train the same primary muscles as the Glute Bridge. Pick whichever one matches the equipment in front of you.