How to do a glute bridge
A glute bridge is a floor move where you lie on your back with knees bent and lift your hips until your body forms a straight line from shoulders to knees. It strengthens your glutes and hamstrings.
- Lower body
- No equipment
- 15 reps
hip bridge, bridge exercise, floor bridge
How to do it
- Lie on your back with your knees bent and your feet flat, hip-width apart, about a foot from your glutes.
- Rest your arms by your sides with your palms down.
- Brace your belly and press through your heels to lift your hips.
- Rise until your shoulders, hips and knees form a straight line.
- Squeeze your glutes for one second, then lower your hips slowly to the floor.
Form cues
- Push through your heels
- Squeeze at the top
- Ribs down, do not arch your back
Muscles worked
Main: glutes, hamstrings
Also: core, lower back, quads
Common mistakes
- Arching the lower back to lift higher. Fix: Stop when your hips line up with your shoulders and knees, and keep your ribs down.
- Feeling it mostly in the hamstrings. Fix: Move your feet a little closer to your glutes and push through your heels.
- Knees falling in or out. Fix: Keep your knees hip-width apart and in line with your feet.
Make it easier: Short-range bridge
Lift your hips only a few centimetres off the floor and focus on the glute squeeze.
Make it harder: Single-leg glute bridge
Lift one foot off the floor and do the bridge on the other leg, with your hips level.
In a workout
Do 15 reps per set, for 2-4 sets, with a one-second squeeze at the top of each rep.
Safety: If your lower back hurts, lift your hips less and focus on your glutes, and stop if the pain stays.
Questions
What muscles does the glute bridge work?
Mainly your glutes and hamstrings. Your core and lower back help to hold the position.
Why do I feel glute bridges in my lower back?
You are likely arching at the top. Keep your ribs down and stop when your body is straight.
How is a glute bridge different from a hip thrust?
A glute bridge starts with your shoulders on the floor. A hip thrust puts your upper back on a bench for a bigger range.
