Glute Bridge
A floor-based hip extension that targets the glutes with almost no setup. Great for beginners, warm-ups and home training.
Muscle activation
- Glutes65%
- Hamstrings25%
- Lower back10%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Lie on your back with knees bent and feet flat, hip width apart.
2. Mid-rep
Rise until your body forms a straight line from knees to shoulders.
3. End of the movement
Squeeze the glutes hard for a moment at the top.
4. Common mistake
Arching the lower back to lift higher
Ways to do it
Glute bridge & thrust on 3 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Lie on your back with knees bent and feet flat, hip width apart.
- 2Place heels close enough that fingertips can nearly touch them.
- 3Rest arms by your sides and tuck the ribs down.
Execution
- 1Push through the heels and lift the hips off the floor.
- 2Rise until your body forms a straight line from knees to shoulders.
- 3Squeeze the glutes hard for a moment at the top.
- 4Lower under control until the hips lightly touch the floor.
Breathing
Breathe out as you lift, breathe in as you lower.
Tempo
2-0-1-2 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Glutes
Secondary
Hamstrings, Lower back
Key form cues
- Drive through the heels
- Ribs down
- Squeeze at the top
- Knees over ankles
Common mistakes
Arching the lower back to lift higher
Stop at a straight line and tilt the pelvis slightly under.
Feet too far away so the hamstrings cramp
Bring the heels closer to the hips.
Knees falling in or out
Keep knees in line with the feet; a mini-band above the knees can help.
Range of motion
From hips resting on the floor to a straight line from knees to shoulders.
Variations
Easier
Short-range glute bridge
Harder
Single-leg or barbell glute bridge
At home
Banded glute bridge
Machine / cable
Glute-drive or hip-thrust machine