Glute Bridge
A fundamental glute activation and strengthening exercise. Great for hip extension.
Short answer
Glute Bridge: a beginner bodyweight exercise for the glutes. It needs no equipment. A typical target: 3 sets of 15-25 reps. Once it feels easy, “Single Leg Glute Bridge” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Lie on back with knees bent.
Feet flat on floor.
Drive hips up squeezing glutes.
Lower with control.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the glute bridge work?
The gluteus maximus extends the hip and should be the muscle doing the work. The hamstrings assist, and the degree to which they take over depends on foot placement - feet further from the hips shift load to the hamstrings, closer shifts it to the glutes. The core stabilises the pelvis so the movement happens at the hip rather than the lower back. It is the simplest way to train hip extension without loading the spine at all.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 15 to 25 reps, and it can be trained frequently because the loading is light. Progress to single-leg bridges, then to elevating the feet, then to adding a pause of two seconds at the top. Squeezing hard at the top for a beat does more than adding reps. It works well as a warm-up before squats or as glute work in its own right.
If you are stuck
Using the lower back to lift is the most common fault, and it feels like the exercise is working when it is really the spinal erectors doing it. Tuck the pelvis slightly before you lift and stop the rep when the hips are in line with knees and shoulders rather than pushing higher into an arch. Not squeezing the glutes at all is a real issue with this exercise - many people go through the range without engaging them. Pushing through the toes shifts load to the hamstrings and calves; drive through the heels.
Progressions
Level up your training
Glute Bridge questions
Why dont I feel glute bridges in my glutes?
Common issues: feet too far away (uses hamstrings), not squeezing glutes at top, or rushing the movement. Focus on posterior pelvic tilt, squeeze hard at the top, and hold for 2-3 seconds.
What is the difference between glute bridge and hip thrust?
Glute bridges are done on the floor, while hip thrusts have your upper back elevated on a bench. Hip thrusts allow greater range of motion and typically use added weight.
How many glute bridges should I do?
Start with 3 sets of 15-20 reps with a squeeze at the top. When this becomes easy, progress to single-leg variations or add weight to continue challenging your glutes.
Related Exercises
More Legs exercises
Bodyweight Squat
The fundamental lower body movement. Essential for leg strength and mobility.
Pistol Squat
The king of bodyweight leg exercises. A full single-leg squat requiring strength, balance, and mobility.
Shrimp Squat
A challenging single-leg squat where your rear foot is held behind you, touching your knee to the ground.
Ready to Practice Glute Bridge?
Find a calisthenics park with open space near you and start training.