Wall Glute Bridge
The wall glute bridge is a bodyweight exercise that targets the glutes and hamstrings. Using a wall to position the feet at a fixed height, this variation increases the range of hip extension and provides a stable base for controlled glute contraction.
How to do it
- Lie on your back and place your feet flat against the wall with knees bent at approximately 90 degrees.
- Place your arms flat on the floor at your sides for stability.
- Engage your core and drive your hips upward by pressing through your feet against the wall.
- Squeeze your glutes at the top and hold briefly.
- Slowly lower your hips back to the floor and repeat for the desired number of repetitions.
Form cues
- Press your heels firmly into the wall
- Keep your core braced throughout
- Squeeze your glutes at the top
- Avoid arching your lower back
- Move with control, not momentum
Breathing: Exhale as you lift your hips, inhale as you slowly lower them back down.
Common mistakes
- Pushing with toes instead of heels, which strains the knees
- Arching the lower back, which shifts focus away from the glutes
- Moving too quickly, which reduces muscle engagement
- Not lifting high enough to achieve full hip extension
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back, abs.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, rest 60 s
Lose weight
3 sets × 15–20 reps, rest 45 s
Build muscle
3–4 sets × 10–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your lower back, stop the movement and rest.
- If you have existing knee or hip sensitivity, move slowly and reduce your range of motion.
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 do I feel this in my lower back instead of my glutes?
You may be over-arching your spine. Focus on tucking your pelvis slightly and bracing your core before you lift.
How high should I lift my hips?
Lift until your body forms a straight line from your shoulders to your knees. Avoid pushing past that point.
Can I do this if I don't have a wall?
Yes, you can perform a standard glute bridge on the floor; the wall just provides extra stability and a fixed angle.