Glute Bridge Hand on Chest
The glute bridge hand on chest is a variation of the glute bridge where the arms are crossed over the chest, removing hand support from the floor. This position slightly reduces stability, increasing the demand on the glutes and core to maintain proper alignment.
How to do it
- Lie on your back with your knees bent and feet flat on the floor.
- Cross your arms over your chest rather than placing them on the floor.
- Drive through your heels to lift your hips toward the ceiling.
- Squeeze the glutes at the top and hold briefly.
- Lower your hips back down and repeat for the desired repetitions.
Form cues
- Keep your feet flat and hip-width apart.
- Cross your arms firmly over your chest.
- Drive through your heels to lift your hips.
- Squeeze your glutes tightly at the top.
- Lower your hips slowly back to the floor.
Breathing: Inhale as you lower your hips, and exhale steadily as you press your hips up toward the ceiling.
Common mistakes
- Pushing through the toes instead of the heels, which shifts the work away from your glutes and into your calves and knees.
- Arching the lower back excessively at the top, which can cause strain instead of isolating the glute muscles.
- Rushing through the movement, which reduces muscle engagement and makes it harder to maintain stable balance.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets x 10-15 reps, rest 60 seconds
Lose weight
3 sets x 12-15 reps, rest 45 seconds
Build muscle
3 sets x 10-12 reps, rest 60 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp lower back or hip discomfort, ease off and reduce your range of motion.
- Check with a health professional before starting if you are managing a recent back or hip injury.
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
What if I feel this exercise more in my lower back than my glutes?
You are likely lifting your hips too high or arching your spine. Focus on a smaller range of motion and actively squeeze your glutes before your lower back takes over.
Why cross my arms over my chest?
Removing your hands from the floor reduces your stability, which encourages your core and glutes to work harder to keep your hips balanced.
How often can I do glute bridges at home?
You can safely perform this movement 2 to 4 times a week as part of your regular home workout or lower body routine.