How to Do the Glute Bridge
The glute bridge is a floor-based hip extension where you lift your hips with your shoulders on the ground. It teaches you to feel your glutes working and needs no equipment. It suits beginners, warm-ups and anyone rebuilding hip strength.
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Muscles worked
Primary
- Glutes
Secondary
- Hamstrings
- Lower Back
How to do the Glute Bridge
- 1
Lie on your back with your knees bent and feet flat, hip-width apart.
- 2
Rest your arms by your sides with your palms down.
- 3
Press through your heels and lift your hips until your body forms a straight line from knees to shoulders.
- 4
Squeeze your glutes at the top for a second.
- 5
Lower your hips slowly without resting on the floor.
- 6
Repeat for your reps.
Form cues to remember
- Drive through your heels
- Squeeze your glutes at the top
- Ribs down, no arching
- Control the way down
Common mistakes
Arching your lower back
Tuck your ribs and stop when your body forms a straight line.
Pushing through your toes
Keep your weight in your heels.
Using your hamstrings more than your glutes
Move your feet closer so your shins are vertical at the top.
Rushing the reps
Pause at the top and lower slowly.
Sets and reps
| Muscle growth | 3 sets of 15–25 reps, 45–60 sec rest |
|---|---|
| Endurance | 2–3 sets of 20–30 reps, 30–45 sec rest |
Keep your hips from over-arching to protect your lower back. If you feel it in your hamstrings or back, adjust your foot position and squeeze your glutes harder.
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Glute Bridge FAQ
What muscles does the glute bridge work?
The glute bridge works mainly the glutes, with help from the hamstrings and core. It's a good way to feel your glutes before heavier lifts.
Is the glute bridge enough to build glutes?
It's a good start for beginners, but you'll need to add load or move to single-leg and weighted variations as it gets easy.
Why do I feel the glute bridge in my hamstrings?
Your feet are likely too far from your hips. Bring them closer and squeeze your glutes at the top.
