Glute Bridge Vertical
The glute bridge vertical is a bodyweight hip exercise performed with the legs extended straight upward. The vertical leg position increases the challenge to the glutes and hamstrings compared to the standard glute bridge, and requires greater core stability to maintain alignment.
How to do it
- Lie on your back and raise your legs straight up toward the ceiling, perpendicular to the floor.
- Place your arms at your sides with palms pressing into the floor.
- Engage your glutes and press your hips upward, lifting them off the floor.
- Hold at the top for a moment, then lower your hips back down.
- Repeat for the desired number of repetitions.
Form cues
- Keep your legs as straight as possible toward the ceiling.
- Press your palms firmly into the floor for stability.
- Squeeze your glutes tightly at the top of the lift.
- Lower your hips slowly with control.
Breathing: Inhale as you lower your hips, and exhale steadily as you press your hips upward toward the ceiling.
Common mistakes
- Bending the knees too much, which shifts the work away from the targeted hamstrings and glutes.
- Using momentum to swing the hips up, reducing the effectiveness of the exercise on the muscles.
- Arching the lower back excessively at the top, which can cause strain instead of working the glutes.
Muscles worked
Primary: glutes. Secondary: hamstrings, abs.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel lower back discomfort, ease off and reduce your range of motion or try a standard bent-knee glute bridge.
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 are my legs shaking during the vertical glute bridge?
This is normal for a more challenging intermediate movement. Keeping your legs straight requires extra core and leg stability, which builds over time.
What if I can't keep my legs completely straight?
Keep a very slight bend in your knees until your flexibility and hamstring mobility improve.
How often can I do vertical glute bridges?
You can include them 2 to 3 times per week as part of your lower body or full-body routine, allowing at least a day of rest between sessions.