Strength Training · Bodybuilding · Calisthenics
Glute Bridge
The glute bridge is a bodyweight exercise that strengthens your glutes by lifting your hips from the floor while your shoulders and feet stay supported.
- Beginner
- Isolation
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back with your knees bent and your arms resting at your sides.
- Plant your feet hip-width apart, with your heels near your hips.
- Lift your hips until your shoulders, hips, and knees form a straight line.
- Lower your hips to the mat under control.
Form cues
- Keep your ribs down.
- Press through your whole foot.
- Squeeze your glutes at the top.
- Breathe out as you lift.
Common mistakes
- Feet too far awayBring your feet closer so your shins are roughly vertical at the top.
- Knees collapsing inwardKeep your knees aligned over your middle toes throughout the rep.
- Bouncing through repsPause briefly at the top to keep momentum from taking over.
Safety
Lifting higher by arching your lower back can irritate it, especially as you tire. Your hamstrings may cramp if they take over the movement.
- Use a shorter lift if you cannot reach the top without arching your back.
- Keep your weight across your shoulders rather than pushing through your head or neck.
- Stop the set if you feel cramping or pain.
If you have ongoing back or hip pain, ask a physiotherapist about a suitable range of motion before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 45 sec
Finish each set while you can still perform a few controlled reps.