Glute Bridge
A glute bridge lifts your hips off the floor from lying on your back, working the glutes and hamstrings with no equipment.
How it moves
Lie on your back, knees bent, feet flatGlutes working. A simplified figure, not a full form check.
- Main muscle
- Glutes
- Also works
- Lower back,Hamstrings
- Equipment
- No equipment
- Level
- Beginner
- Where to start
- 2 to 3 sets of 10 to 20 reps
Written by WellPath FusionLast updated · Published
- Lie on your back. Bend your knees and put your feet flat on the floor, hip-width apart, heels close to your bottom.
- Arms down. Rest your arms by your sides, palms down.
- Brace. Tighten your stomach and tuck your pelvis slightly.
- Lift your hips. Push through your heels and squeeze your glutes to lift your hips until your body is straight from shoulders to knees.
- Hold and lower. Pause for a second at the top, then lower slowly.
What are the most common mistakes?
- Arching the lower back. Finish the lift with your glutes, not by bending your back.
- Feet too far away. That puts the work into the hamstrings. Bring your heels closer.
- Knees falling in. Keep them in line with your feet.
How can you make it easier or harder?
Make it easier
Make the lift smaller and pause at the top.
Make it harder
Do it on one leg, or with a weight resting on your hips.
Try next: Single-Leg Glute BridgeStop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
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