Reverse Glute Bridge
The reverse glute bridge is a bodyweight exercise targeting the glutes from a seated position using hand support behind the body. It develops glute and hamstring strength through hip extension, making it accessible for beginners or those working on foundational posterior chain strength.
How to do it
- Sit on the floor with your hands placed behind your hips, fingers pointing forward.
- Bend your knees and place your feet flat on the floor.
- Press through your hands and feet to lift your hips off the ground.
- Squeeze your glutes at the top, forming a tabletop shape with your body.
- Lower your hips back to the floor and repeat for the desired repetitions.
Form cues
- Place hands firmly behind your hips with fingers facing forward.
- Plant your feet flat on the floor about hip-width apart.
- Press evenly through your hands and heels as you lift.
- Squeeze your glutes firmly at the top to form a tabletop.
- Lower your hips slowly back to the starting position.
Breathing: Inhale as you lower your hips to the floor, and exhale steadily as you press up and squeeze your glutes at the top.
Common mistakes
- Arching the lower back excessively at the top, which places unnecessary strain on the lumbar spine instead of the glutes.
- Pushing through the toes instead of the heels, which shifts the work away from your glutes and into your calves and knees.
- Rushing the movement and using momentum, which reduces muscle engagement and control.
- Dropping the hips down too quickly without maintaining control on the descent.
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
Alternatives
Take care if…
- If you feel sharp wrist or shoulder discomfort, adjust your hand angle or choose a floor-based bridge instead.
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 arms or wrists?
Make sure your shoulders are stacked directly over your wrists and focus on driving the lifting motion from your hips and glutes rather than pushing entirely with your upper body.
How often should I do the reverse glute bridge?
You can safely include this exercise 2 to 3 times per week as part of your lower-body or full-body routine.
Can I do this exercise if I have tight shoulders?
If your shoulders feel restricted with your fingers pointing forward, try turning your hands slightly outward to find a more comfortable wrist and shoulder position.