Glute Bridge

Anton YefanovUpdated September 6, 2026

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

Is the glute bridge the same as a hip thrust?

It is the same movement from a different setup. The glute bridge is done with your shoulders on the floor, which shortens the range and makes it easier to learn. The Barbell Hip Thrust puts the upper back on a bench, which gives a bigger range and more room to add weight. The bridge is the better place to start, and the thrust is the better one to load heavy.

Can glute bridges grow your glutes?

Yes, if they get harder over time. Bodyweight bridges get easy fast, so once you can do 20 or more, add a weight on your hips, a resistance band around the knees, or switch to the single-leg version. Pausing for two seconds at the top makes every rep count for more.

Why do I feel glute bridges in my hamstrings?

Your feet are probably too far from your hips. When the feet are far out, the hamstrings take over the work of lifting you. Walk them in until your fingertips can just brush your heels, push through your heels, and the glutes will do more of the work.

Are glute bridges good for lower back pain?

They are one of the most common exercises in lower back rehab, because they strengthen the glutes without loading the spine. They should not hurt. If you feel them in your lower back, you are arching at the top: stop when your hips are level with your knees and shoulders. Pain that persists is worth getting checked.

Are glute bridges safe during pregnancy?

They are commonly used in pregnancy exercise, but lying on your back for long periods is often advised against later in pregnancy, as it can affect blood flow for some women. Keep sets short, or do them with your upper back raised on a bench or sofa. Ask your midwife or doctor about your own pregnancy before starting.

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 suits the equipment in front of you.