Glute Bridge
The floor version of the hip thrust — a great glute activator and beginner move.
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Muscles worked
How to do the glute bridge
- 1Lie on your back with knees bent and feet flat, hip width apart.
- 2Press your lower back gently toward the floor.
- 3Drive through your heels to lift your hips until your body is straight from knees to shoulders.
- 4Squeeze, hold for a second, and lower.
When to pick it: Pick it as a warm-up, for rehab, or as a home glute exercise. Do it one leg at a time to make it harder.
Form cues
- Squeeze the glutes, not the lower back
- Heels down
- Pause at the top
Common mistakes
- Overarching at the top
- Pushing through the toes
- Moving too fast
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time.
Equipment taken? Swap it for
These train the same muscles with different equipment.
More glutes exercises
All glutes exercises →
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.