Glutes Bridge Lift the Hip High
Glutes bridge lift the hip high is a bodyweight exercise targeting the glutes with an emphasis on achieving maximum hip extension. The exaggerated lift height and forceful glute squeeze intensify muscle activation compared to a standard glute bridge.
How to do it
- Lie on your back with knees bent, feet flat on the ground, and arms at your sides.
- Drive through your heels and lift your hips as high as possible, maximizing hip extension.
- At the top, pause and forcefully squeeze the glutes for 2 seconds.
- Lower your hips slowly in a controlled descent back to the floor.
- Repeat for the desired number of repetitions.
Form cues
- Plant your feet flat and hip-width apart.
- Drive through your heels to lift your hips.
- Squeeze your glutes firmly at the top.
- Lower your hips slowly with control.
Breathing: Exhale as you lift your hips up, and inhale as you lower them back to the floor.
Common mistakes
- Arching the lower back too much, which puts unnecessary stress on the spine instead of working the glutes.
- Rushing the descent, which reduces muscle time under tension and control.
- Pushing through the toes instead of the heels, shifting the effort away from the glutes into the calves and quads.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back, abs.
Suggested sets & reps
Get fitter
3 sets × 10 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 10–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp lower back discomfort, ease off and reduce your lift height.
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?
You should feel it working primarily in your glutes, with some mild engagement in your hamstrings and lower back.
How often can I do glute bridges?
Beginners can comfortably perform this movement 2 to 3 times a week, ensuring at least one rest day between sessions.
What if I feel this in my lower back instead of my glutes?
Lower your lift height slightly and focus on tucking your pelvis under and squeezing your glutes before pushing up.