Glute Bridge
A bodyweight exercise lying on your back, lifting the hips by squeezing the glutes. It is a foundational movement for glute strength and hip extension.
Primary muscles
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Lower Back (Erector Spinae)
- Transverse Abdominis
- Sets
- 2–3
- Reps
- 12–20
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back with knees bent, feet flat on the floor hip-width apart and arms by your sides.
Brace your trunk and press your heels into the floor.
Lift your hips until your body forms a straight line from shoulders to knees.
Squeeze your glutes at the top for a moment.
Lower your hips slowly back to the floor.
Breathing: Exhale as you lift, inhale as you lower.
Coaching tips
Push through the heels
Squeeze the glutes, not the back
Ribs down
Common mistakes
Arching the lower back at the top
Feet too far from the hips
Pushing through the toes
Safety notes
Stop at a straight line from shoulders to knees rather than over-arching.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.