Wall Glute Bridge No Hands Support
The wall glute bridge no hands support is a bodyweight glute exercise where no arm contact with the floor is used, maximizing core and stabilizer activation. The feet remain against the wall throughout, providing a consistent platform for hip extension and glute contraction.
How to do it
- Lie on your back with your feet pressed flat against the wall and knees bent at 90 degrees.
- Extend your arms straight up toward the ceiling or alongside your body without touching the floor.
- Press through your feet into the wall and lift your hips off the ground by engaging your glutes.
- Hold the top position briefly, keeping your core tight and hips level.
- Lower your hips with control and repeat for the desired number of repetitions.
Form cues
- Keep your ribcage tucked down
- Drive through your entire foot
- Squeeze glutes at the top
- Keep hips level throughout
- Avoid arching your lower back
Breathing: Exhale as you lift your hips and squeeze your glutes; inhale slowly as you lower your hips back toward the floor.
Common mistakes
- Arching the lower back, which can lead to strain instead of glute engagement
- Pushing only with toes, which limits glute recruitment and stresses the knees
- Moving too quickly, which prevents proper muscle activation and control
- Letting knees cave inward, which reduces stability and joint alignment
Muscles worked
Primary: glutes. Secondary: hamstrings, abs, lower back.
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 or knees, ease off and choose a gentler option.
- If you have a history of back or hip issues, check with a professional before starting this exercise.
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 should I not use my hands?
Removing hand support forces your core and glutes to work harder to stabilize your body, increasing the effectiveness of the movement.
I feel this in my lower back, what should I do?
Ensure your core is braced and avoid pushing your hips too high. Focus on using your glutes to initiate the lift.
How far should my feet be from the wall?
Position your feet so your knees form a 90-degree angle when your hips are on the floor.