Glute Bridge
Lying on the floor and driving your hips to the ceiling looks humble, but the glute bridge teaches the single most important skill in glute training: extending the hips with the glutes instead of the lower back. It requires no equipment, works as an activation drill before squats and deadlifts, and — slowed down, paused, or done one leg at a time — becomes a legitimate glute builder in its own right.
How to do the glute bridge, step by step
- Lie on your back with knees bent and feet flat, hip-width apart, heels about a hand's length from your glutes.
- Rest your arms at your sides and tilt your pelvis slightly so the lower back gently contacts the floor.
- Drive through your heels and lift the hips toward the ceiling.
- Stop when your body forms a straight line from knees to shoulders — no higher.
- Squeeze the glutes hard at the top for 1 to 2 seconds.
- Lower with control until your hips hover just above the floor, then repeat.
Form cues that fix most reps
Squeeze the glutes to lift the hips rather than pushing the belly to the ceiling.
Heels heavy, toes light — you should be able to wiggle your toes at the top.
Exhale as you lift and keep the ribs down to stop the back from arching.
Common mistakes (and the fix)
Glute Bridge sets and reps
Match the rep range to your goal, not the other way around. These are the standard evidence-based ranges:
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 8–12 | 60–90 sec |
| Endurance | 2–3 × 15–20 | 30–60 sec |
How our free programs prescribe it
Glute Bridge FAQ
What muscles does the glute bridge work?
The gluteus maximus does the lifting, with the hamstrings assisting hip extension and the core stabilizing the trunk. It is essentially a floor-based hip thrust with a shorter range of motion.
Glute bridge vs hip thrust — what is the difference?
The bridge is done from the floor, giving a shorter range and lighter loading; the hip thrust elevates the shoulders on a bench, which roughly doubles the range and allows heavy barbell loading. Bridges suit warm-ups, beginners, and home training; thrusts are the progression when you need more load.
How can I make bodyweight glute bridges harder?
Slow the tempo, hold the top for 3 to 5 seconds, or switch to single-leg bridges, which more than double the work per glute. A backpack or a dumbbell resting on the hips adds load once bodyweight versions exceed 15 to 20 clean reps.
More glutes exercises
Track your glute bridge progress.
Log sets in two taps, see last session's weights pre-filled, and watch your e1RM climb — free in your browser, works offline in the gym.