Bridge Glutes with Reverse Crunch
The bridge glutes with reverse crunch is a bodyweight exercise combining a glute bridge and reverse crunch to target the glutes and abdominals simultaneously. It challenges posterior chain strength and core control in a single fluid movement.
How to do it
- Lie flat on your back with your knees bent and feet flat on the floor.
- Press through your heels to lift your hips into a bridge position, squeezing your glutes at the top.
- While holding the bridge, draw your knees toward your chest in a reverse crunch motion.
- Extend your legs back to the bent position, then lower your hips back to the floor.
- Repeat the combined movement for the desired number of repetitions.
Form cues
- Press firmly through your heels to lift your hips.
- Squeeze your glutes tightly at the top of the bridge.
- Draw your knees toward your chest with control.
- Keep your upper back and shoulders flat on the floor.
Breathing: Inhale as you lower your hips, and exhale steadily as you lift into the bridge and draw your knees in.
Common mistakes
- Rushing the movement, which reduces core and glute activation.
- Arching the lower back excessively at the top, leading to strain.
- Using momentum instead of muscle control to pull the knees in.
- Letting the knees cave inward during the bridge hold.
Muscles worked
Primary: glutes. Secondary: abs, hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45 s
Build muscle
3–4 sets × 8–12 reps, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel lower back discomfort, ease off and reduce your range of motion.
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
Where should I feel this exercise working?
You should feel tension primarily in your glutes and your lower abdominals as you curl your knees inward.
What if I feel it in my lower back instead of my glutes?
Lower your hips slightly and focus on squeezing your glutes before lifting your knees, ensuring you do not over-arch your spine.
How often can I do this movement?
You can safely include this exercise 2 to 3 times per week as part of your lower body or core routine.