Glute Bridge
The floor version of the hip thrust. A great glute activator and beginner move.
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3 sets of 6–15 reps, 1–2 min rest, guided
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
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
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. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
