Lying on your back with the knees bent, you lift the hips by pushing through the heels and squeezing the glutes, then lower back down. It is a simple, safe exercise that strengthens the glutes and hamstrings and is ideal for beginners and as a warm-up for heavier lower-body work.
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How effective is this exercise for you?
3
Sets
15
Reps
Bodyweight
Equipment
5.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Glutes
➕
Secondary
Hamstrings, Core
📋 How To Perform Glute Bridge
1
Lie flat on your back, knees bent, feet flat on the floor hip-width apart.
2
Keep your arms flat by your sides for stability.
3
Drive through your heels and squeeze your glutes to lift your hips toward the ceiling.
4
Pause at the top for a full squeeze — don't just tap and drop.
5
Lower slowly and controlled, then repeat without fully resting your hips down between reps.
💡 Benefits of Glute Bridge
Wakes up the glutes, which are often underused in people who sit a lot, and teaches hip extension without loading the spine. It also builds the base for harder exercises like the hip thrust and single-leg bridge.
📈 Sets, Reps & Programming
Do 3 sets of 15 to 20 reps with a one-second squeeze at the top. Place the feet about hip-width apart with the heels close to the glutes, and keep the ribs down.
⚠️ Common Mistakes to Avoid
Over-arching the lower back at the top
Pushing through the toes instead of the heels
Letting the knees fall inward
✅ Pro Tips
Push through the heels and squeeze the glutes at the top
Keep the ribs down and the abs lightly braced
🛡️ Safety Notes
Very safe. Stop if you feel it in the lower back rather than the glutes, and shorten the range or adjust your foot position.
🔁 Progressions & Regressions
Make it hardersingle-leg bridge or barbell hip thrust.
Make it easiera shorter range of motion with the feet closer.
