Glute Bridge
Legs
Bodyweight & Reps
Bodyweight
The glute bridge is a bodyweight exercise that targets the glutes and hamstrings. Lying on your back with feet flat on the floor, drive your hips up and squeeze at the top.
How to Do Glute Bridge
- Lie on your back with knees bent and feet flat on the floor, hip-width apart
- Drive through your heels to lift your hips off the floor
- Squeeze your glutes hard at the top — your body should form a straight line from shoulders to knees
- Lower your hips back down with control — don't just drop them to the floor
Form Cues
- Lie on your back with knees bent and feet flat on the floor, hip-width apart
- Drive through your heels to lift your hips off the floor
- Squeeze your glutes hard at the top — your body should form a straight line from shoulders to knees
- Lower your hips back down with control — don't just drop them to the floor
Common Mistakes to Avoid
- Pushing through the toes instead of the heels, which shifts the load to the quads
- Arching the lower back at the top instead of maintaining a posterior pelvic tilt
- Rushing through reps without pausing at the top for a glute squeeze
Muscles Worked
Primary
Gluteus Maximus
Gluteus Medius
Secondary
Hamstrings
Core
Adductors
Recommended Sets and Reps
Strength
4-5 sets
5-8 reps
2-3 min rest
Hypertrophy
3-4 sets
8-15 reps
60-90s rest
Endurance
2-3 sets
15-25 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the glute bridge work?
The glute bridge primarily targets the gluteus maximus and gluteus medius, with secondary engagement from the hamstrings, core, and adductors.
How many glute bridges should I be able to do?
Beginners should aim for 15-20 reps, intermediates 25-30 reps, and advanced athletes should progress to single-leg glute bridges or weighted hip thrusts for greater challenge.
Glute bridge vs hip thrust — which is better?
Hip thrusts allow heavier loading and greater range of motion due to the bench elevation, making them superior for glute growth. Glute bridges are a great starting point and warm-up exercise before progressing to hip thrusts.
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