Bodyweight Glute Bridge
Muscles worked
Instructions
- 1Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
- 2Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
- 3Slowly go back to the starting position as you breathe in.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Bodyweight Glute Bridge
The floor glute bridge is an isolation movement where you lift your hips off the floor from a lying position with bent knees, driving mainly through the heels. It's a fundamental exercise for learning to properly activate the glutes, which are often underused in compound lifts due to quad or lower-back dominance. Its simplicity and complete lack of equipment make it a staple for warm-ups, rehab, or home training, with an easily identifiable range and contraction.
check_circleBenefits
- check_circleTeaches proper glute activation
- check_circleRequires no equipment at all
- check_circleGreat warm-up or rehab exercise
- check_circleStrengthens pelvic stability
lightbulbExecution tips
- lightbulbDrive mainly through your heels, not your toes
- lightbulbHold a one-second pause at the top
- lightbulbKeep your back straight without overarching
- lightbulbSqueeze the glutes hard at the top of the movement
warningCommon mistakes
- warningPushing through the toes instead of the heels
- warningOverarching the lower back
- warningNot raising the hips high enough
- warningRushing the movement without a real squeeze
helpFrequently asked questions
Can I add weight to the glute bridge?expand_more
Yes, by placing a plate or dumbbell on your hips once you've mastered the movement.
How often should I do it?expand_more
It can be done several times a week, either as a warm-up or at the end of a leg session.
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