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Glute bridge

Bodyweight On the floorbeginnerisolation exercisepush
Glutes Hamstrings

Primary muscles: Glutes. Assisting muscles: Hamstrings.

Glute bridge — 1
start position and end of the movement
Glute bridge — 2
Glute bridge

How to do it

  1. Lie on your back, knees bent, feet shoulder-width apart, arms by your sides.
  2. Drive through your heels and lift your hips off the floor, keeping your back straight.
  3. Squeeze your glutes at the top for a second, exhaling.
  4. Lower under control, inhaling, back to the starting position.
Key to the execution: Focus the effort in your glutes, not your lower back.

Common mistakes

  • Over-arching your lower back instead of squeezing your glutes.
  • Pushing through your toes instead of your heels.

Alternatives: exercises for the same muscles

Hip thrust
Hip thrust
Barbell · Back on the bench
Hip abduction machine
Hip abduction machine
Lever machine · Seated
Cable glute kickback
Cable glute kickback
Cable · Standing
Machine hip thrust
Machine hip thrust
Lever machine · On the machine
Single leg glute bridge
Single leg glute bridge
Bodyweight · One leg

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The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.