How to do a Glute Bridge

The Glute Bridge is a beginner bodyweight exercise that works your glutes, with help from your hamstrings and core.

How to do a Glute Bridge, step by step

1. Lie flat on your back with your knees bent and feet flat on the ground.
2. Place your arms by your sides, palms facing down.
3. Engage your glutes and core, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
4. Pause for a moment at the top, squeezing your glutes.
5. Slowly lower your hips back down to the starting position.
6. Repeat for the desired number of repetitions.

Muscles worked

Common mistakes

• Not fully extending hips
• Arching the back
• Not engaging core
• Using momentum

Sets and reps by goal

Alternatives, progressions and regressions

More exercises for the same muscles

• Barbell Back Squat
• Push-Up Inside Leg Kick
• Band Squat Row
• Curtsey Squat

Frequently asked questions

What muscles does the Glute Bridge work?

The Glute Bridge mainly works your glutes. It also works your hamstrings and core.

Is the Glute Bridge good for beginners?

Yes. The Glute Bridge is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.

How many sets and reps of the Glute Bridge should I do?

A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.

What can I do instead of the Glute Bridge?

Good alternatives are Barbell Back Squat, Push-Up Inside Leg Kick and Band Squat Row.

Put it in a workout plan

• Bodyweight training program
• Push / Pull / Legs program
• Full body training program
• Browse all exercises