What is Glute Bridge?

The Glute Bridge is an Easy bodyweight hip-extension exercise performed lying on your back that primarily targets the glutes, hamstrings and core. It builds posterior chain strength and hip stability with low equipment needs and is suitable for beginners when performed with controlled form and a neutral spine.

How to Do Glute Bridge

  1. Start position: Lie on your back with knees bent, feet hip-width and close to glutes, arms by sides, and head neutral.
  2. Drive through heels: Press through your heels, engage glutes and hamstrings to lift hips until shoulders, hips and knees form a straight line.
  3. Squeeze at top: Hold the top briefly and actively squeeze glutes without overextending lumbar spine; keep core braced to protect lower back.
  4. Lower with control: Slowly lower hips until tailbone nearly touches ground, maintaining tension in glutes and avoiding any sharp lower-back arching.
  5. Breathe and repeat: Inhale before each lift, exhale as you drive up; perform 10–15 controlled repetitions, adjusting range or adding resistance as needed.

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Glute Bridge?

Glute Bridges strengthen glutes, hamstrings and core, improve hip extension and pelvic stability, reduce lower-back strain when used correctly, and support better posture and athletic movements. They're low-impact, beginner-friendly and useful for rehabilitation and general strength-building.

What common mistakes should I avoid with Glute Bridges?

Common mistakes include driving with the lower back instead of the glutes, lifting too high and hyperextending the lumbar spine, feet too far from hips, and rushing repetitions. Focus on heel drive, core bracing, and a controlled range to prevent strain and maximize glute activation.

How can I progress or modify the Glute Bridge?

Progress by increasing reps or tempo, pausing longer at the top, adding a single-leg bridge, or using resistance bands/weights across hips. Beginners can reduce range, place feet slightly farther away, or perform supported bridges until core and glute strength improve.