Glute Bridge
Strong glutes. Strong back. Stronger you.
A foundational move that fires up your glutes, supports your lower back, and rebuilds the hip strength that sitting all day quietly takes away. No equipment — just you and the floor.
Benefits
- Strengthens glutes and hamstrings
- Supports and protects your lower back
- Improves hip mobility and stability
- Counteracts the effects of sitting all day
- Activates your core
- Gentle, low-impact, and joint-friendly
- Builds a strong foundation for squats and deadlifts
Muscles worked
Glutes (Gluteus Maximus) Hamstrings Core Lower Back Hip Flexors
Step by step
1
Start
Lie on your back with knees bent and feet flat, hip-width apart. Heels stacked under your knees, arms relaxed at your sides.
2
Set
Gently draw your ribs down and engage your core so your lower back stays neutral — not arched.
3
Lift
Drive through your heels and lift your hips toward the ceiling until your body forms a straight line from shoulders to knees.
4
Squeeze
Squeeze your glutes hard at the top and hold for a moment. Keep your core braced.
5
Lower
Lower your hips back down with control. Tap the floor and repeat — no resting between reps.
Tips for best form
Do it right.
- Feet hip-width, heels under your knees
- Drive through your heels, not your toes
- Keep ribs down — don't overarch your lower back
- Squeeze your glutes at the very top
- Neck relaxed, gaze toward the ceiling
Find your version
1. Bodyweight Glute BridgeBeginner
- Great starting point
- Master the squeeze
2. Marching Glute BridgeBeginner
- Adds core & stability
- Keep hips level
3. Single-Leg Glute BridgeIntermediate
- One leg at a time
- Builds balance & strength
4. Feet-Elevated Glute BridgeIntermediate
- Bigger range of motion
- More hamstring work
5. Banded Glute BridgeIntermediate
- Band above knees
- Fires up outer glutes
6. Hip Thrust (Weighted)Advanced
- Back on a bench, add load
- Maximum glute strength
Common mistakes to avoid
- Overarching the lower back
- Pushing through your toes
- Not squeezing at the top
- Feet too far from your body
- Rushing the reps
How much, how often
| Level | Reps | Sets | Rest |
|---|---|---|---|
| Beginner | 10–12 | 2–3 | 45–60 sec |
| Intermediate | 12–15 | 3–4 | 45 sec |
| Advanced | 15–20 (or weighted) | 3–4 | 30–45 sec |
Tips for best results
- Exhale as you lift, inhale as you lower
- Go slow and controlled — no bouncing
- Focus on feeling your glutes do the work
- Add a pause at the top for extra burn
- Be consistent — glutes respond fast