Glute Bridge
The glute bridge is a foundational bodyweight exercise that targets the glutes and hamstrings through hip extension. By lifting the hips from a supine position, it builds posterior chain strength and improves hip mobility, and is commonly used in both training and rehabilitation.
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 at your sides with palms facing down.
- Drive through your heels and squeeze your glutes to lift your hips off the floor.
- Raise your hips until your body forms a straight line from shoulders to knees.
- Hold briefly at the top, then slowly lower your hips back to the floor and repeat.
Form cues
- Keep your feet flat and hip-width apart.
- Drive through your heels as you lift your hips.
- Squeeze your glutes firmly at the top of the movement.
- Keep your lower back neutral without over-arching.
Breathing: Exhale as you lift your hips upward, and inhale as you slowly lower back down to the floor.
Common mistakes
- Pushing through the toes instead of the heels, which shifts the work away from the glutes.
- Over-arching the lower back at the top, which can cause unnecessary strain on the spine.
- Rushing through the repetitions without a pause, reducing the time your muscles stay engaged.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets × 12 reps, rest 60 seconds
Lose weight
3 sets × 15–20 reps, rest 45 seconds
Build muscle
3–4 sets × 10–15 reps, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp 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.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why do I feel this in my lower back instead of my glutes?
This usually happens if you lift your hips too high by arching your back. Focus on driving through your heels and tucking your tailbone slightly.
How often can I do glute bridges?
As a beginner, you can safely perform them 2 to 3 times per week, allowing a rest day between sessions.
Do I need any equipment to start?
No equipment is needed. The glute bridge is a bodyweight exercise that you can easily perform at home on a mat or carpet.