Wall Glute Bridge Hand Folded
The wall glute bridge hand folded is a bodyweight exercise that targets the glutes with hands folded across the chest to remove upper body support. This variation increases core and stabilizer engagement while maintaining the wall-supported foot position for consistent hip extension.
How to do it
- Lie on your back with feet flat against the wall and knees bent at approximately 90 degrees.
- Fold your hands across your chest and keep your arms off the floor throughout the movement.
- Engage your core and press your feet firmly into the wall to drive your hips upward.
- Squeeze your glutes at the top of the movement and hold briefly.
- Lower your hips back to the floor with control and repeat for the desired number of repetitions.
Form cues
- Keep your arms crossed firmly
- Press heels into the wall
- Squeeze your glutes at the top
- Keep your ribcage tucked down
- Control the descent
Breathing: Exhale as you drive your hips upward, and inhale as you slowly lower them back down.
Common mistakes
- Arching the lower back, which can cause strain instead of glute activation
- Using momentum, which reduces the work your muscles actually do
- Letting knees cave inward, which places unnecessary stress on the knee joints
- Rushing the movement, which prevents you from feeling the full contraction
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
Alternatives
Take care if…
- If you feel sharp pain in your lower back, stop the movement and check your pelvic alignment.
- If you have sensitive knees, ensure your feet are planted firmly and avoid pushing excessively against the wall.
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 primarily in your glutes and hamstrings. If you feel it in your lower back, try tucking your pelvis slightly.
Why cross my arms?
Crossing your arms removes the ability to push off the floor with your hands, forcing your glutes and core to work harder for stability.
How far should my feet be from the wall?
Your knees should be bent at about a 90-degree angle when your hips are on the floor. Adjust slightly to find the position that feels best for your legs.