Glute Bridge
Muscles worked
Instructions
- 1Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor.
- 2Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet.
- 3Extend as far as possible, then reverse the motion to return to the starting position.
About Glute Bridge
The glute bridge is performed lying on the floor, back flat, a bar or just bodyweight resting on the pelvis, pushing the hips up to full extension. This isolation movement directly targets the glutes while recruiting the hamstrings and calves. Accessible and gentle on the back, it is ideal for learning hip extension and 'feeling' the glutes before moving to the hip thrust. Squeeze the glutes hard at the top, pause, then lower under control without arching the lower back. With a shorter range than the hip thrust, it suits beginners or home training well.
check_circleBenefits
- check_circleIsolates the glutes with very little lower-back strain
- check_circleStrengthens hip extension useful for running and jumping
- check_circleSuits beginners as a warm-up or activation drill
lightbulbExecution tips
- lightbulbPush through the heels to engage the glutes
- lightbulbSqueeze the glutes hard at the top before lowering
- lightbulbKeep the chin tucked and ribs down to avoid arching
- lightbulbPad the bar to protect the pelvis
warningCommon mistakes
- warningArching the lower back instead of driving from the hips
- warningFailing to reach full hip extension at the top
- warningPushing through the toes rather than the heels
- warningMoving too fast without squeezing the glutes
helpFrequently asked questions
What is the difference between a glute bridge and a hip thrust?expand_more
The bridge is done on the floor with a shorter range; the hip thrust, with the back on a bench, allows more range and load.
Is the glute bridge enough to build the glutes?expand_more
It is a great activation exercise, but for size it is best paired with hip thrusts or squats for heavier loading.
Can you do the glute bridge at home without equipment?expand_more
Yes: with bodyweight it is an excellent exercise to start and activate the glutes. To progress without a bar, switch to one leg (single-leg bridge) or place a weight on the pelvis. It is perfect for home training.
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