Bent Knee Glute Bridge
The bent knee glute bridge is a bodyweight exercise targeting the glutes, with secondary activation of the hamstrings and lower back. It involves lying on your back and raising the hips to form a straight line, emphasizing hip extension and posterior chain strength.
How to do it
- Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your arms flat along your sides with palms facing down.
- Pressing through your heels, lift your hips off the ground until your body forms a straight line from shoulders to knees.
- Squeeze your glutes at the top and hold for a moment.
- Slowly lower your hips back to the starting position and repeat.
Form cues
- Press through your entire foot
- Keep your ribs tucked down
- Squeeze your glutes at the top
- Maintain a straight line from shoulders to knees
Breathing: Exhale as you lift your hips and squeeze your glutes; inhale as you slowly return to the floor.
Common mistakes
- Arching your lower back: This shifts the effort away from your glutes and creates unnecessary strain.
- Pushing with your toes: This puts extra pressure on the knees instead of engaging the posterior chain.
- Lifting too high: Overextending the hips often causes the lower back to compensate for the glutes.
- Moving too fast: Rushing prevents you from feeling the muscle engagement and controlling the movement.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, rest 60 s
Lose weight
3 sets × 15–20 reps, rest 45 s
Build muscle
3–4 sets × 10–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your lower back, stop immediately and reduce the range of motion.
- If you have existing hip or back concerns, check with a professional before starting new movements.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this in my lower back instead of my glutes?
You are likely overextending your spine. Focus on keeping your ribs tucked and squeezing your glutes to stop the movement once your body is in a straight line.
Where should my feet be placed?
Place your feet hip-width apart and close enough that your fingertips can almost touch your heels when your arms are by your sides.
How often can I perform this exercise?
Because it is a low-impact movement, you can safely perform it 3–4 times per week as part of your regular strength routine.