Also known as: hip bridge, bridges, bodyweight hip raise, single-leg bridge, hip raises

What is Glute Bridge?

A Glute Bridge is a beginner-level bodyweight exercise performed lying on your back that lifts the hips to target the glutes, hamstrings and core. It builds hip extension strength, improves pelvic stability, and is easy to scale with reps, tempo, or added resistance.

How to Do Glute Bridge

  1. Lie on back: Lie on your back with knees bent, feet hip-width and shins vertical. Keep head neutral and arms relaxed by your sides.
  2. Position feet: Place feet close to your glutes so shins are near-vertical; this maximizes glute recruitment and protects the lower back.
  3. Engage core: Draw your belly button toward your spine and brace your core to prevent lumbar arching, keeping a neutral spine during the lift.
  4. Drive through heels: Press firmly through your heels, extend hips upward by squeezing glutes and hamstrings until hips align with shoulders and knees. Avoid overextending lower back.
  5. Squeeze at top: Hold the top for one to two seconds, maximally contracting glutes while maintaining a neutral pelvis and breathing evenly.
  6. Lower slowly: Lower your hips slowly to the starting position with control, keeping core engaged; repeat for prescribed reps and stop if you feel lower-back pain.

Muscle Groups

Core, Hamstring, Glutes

Description

Lie on the floor, head neutral, arms by your sides. Bend your knees, position your feet flat on the ground, close to your glutes. Shins should be close to vertical.

Drive through your heels, engage your glutes and hamstrings, to extend your hips.
At the top shoulders, hips and knees should form a straight line. Avoid extending your lower back, the prime movers should be glutes and hamstrings and not the lower back. Squeeze at the top, Lower back to the start, & repeat for repetitions.

At no point should you feel strain in your lower back.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Glute Bridge?

The Glute Bridge strengthens glutes, hamstrings and core, improves hip extension, pelvic stability and posture, and can reduce lower-back strain when done correctly. It’s low-impact and useful for rehabilitation and improving athletic hip drive.

What are common mistakes when doing Glute Bridges?

Common mistakes include arching the lower back, placing feet too far from the hips, pushing through toes instead of heels, using momentum, and tensing the neck. Focus on heel drive, core brace, and controlled tempo to correct these errors.

How can I progress or modify the Glute Bridge?

Progress by doing single-leg bridges, elevating feet on a bench, adding resistance bands, or placing weight across the hips. Increase tempo control and reps before adding heavy load; transition to hip thrusts for greater resistance when ready.