Glute Bridge (How To, Benefits, Muscles Worked)

The Glute Bridge is a bodyweight exercise that targets the glutes and hamstrings by lifting your hips off the floor into a strong, locked-out position. It’s one of the best beginner-friendly movements for building hip strength, improving posture, and activating the glutes—especially important for people who sit a lot or have inactive lower bodies.

Primary Muscles Worked: Gluteus Maximus
Secondary Muscles Worked: Hamstrings, Core, Lower Back
Equipment Needed: None (optional mat for comfort)

How To Do Glute Bridges

Step-by-Step Instructions

Set-Up:
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Place your arms at your sides, palms down.
- Engage your core and press your lower back into the floor.
Execution:
- Press through your heels to lift your hips toward the ceiling.
- Squeeze your glutes at the top so your body forms a straight line from shoulders to knees.
- Pause briefly at the top, then lower your hips back down with control without fully relaxing at the bottom.
Tips for Proper Form:
- Drive through your heels, not your toes, to better engage the glutes.
- Keep your ribs down and core braced to avoid overextending the lower back.
- Avoid pushing too high—your knees, hips, and shoulders should form a straight line at the top.

Key Benefits

Activates and strengthens the glutes, improving hip function and power.
Great for beginners, warm-ups, or rehab work.
Helps correct posture and counteract the effects of prolonged sitting.

Modifications and Variations

Easier Option:
- Perform with a smaller range of motion or place a cushion under your lower back for support.
Harder Option:
- Add a resistance band above the knees or hold a weight (e.g. dumbbell or plate) on your hips.
- Perform single-leg glute bridges for a unilateral challenge.
- Pause at the top or use slow tempo reps for more time under tension.

Common Mistakes

Overarching the Back: Keep your core engaged and avoid hyperextending at the top.
Pushing Through the Toes: Focus on driving through the heels to target the glutes.
Letting the Knees Cave In: Keep knees aligned with your hips and feet.

Reps and Sets Recommendations

For Activation/Warm-Up: 2–3 sets of 10–15 reps, bodyweight only.
For Strength: 3–4 sets of 8–12 reps with resistance or tempo.
For Endurance: 2–3 sets of 15–20+ reps or time-based sets (30–45 seconds).

Glute Bridge Alternatives

Here are a couple of Glute Bridge alternatives that you can incorporate into your workouts. One is a slightly more advanced version of the Glute Bridge and the other is a completely different glute exercise.

Want more options? Here are 12 of the best Glute Bridge alternatives to train your glutes.

Single Leg Glute Bridges

Single Leg Glute Bridges are a slightly more advanced variation of regular Glute Bridges. Single Leg Glute Bridges are more difficult because you’re only using one leg to drive the hips up into the air.

If you feel like Glute Bridges are no longer a challenge for you, then I would recommend giving the single-leg version a try.

Bird Dogs

If you’re still struggling to get good hip extension, even with regular Glute Bridges, try switching things up a bit and give Bird Dogs a try instead. Bird Dogs are another great glute activation movement, but they are done by starting prone on all fours (hands and knees).

Lift and extend the right arm and left leg, squeeze the glutes, and then return to the starting position. Repeat for the opposite side.