Exercise library
Glute Bridge
The glute bridge is a simple floor exercise that strengthens the glutes and hamstrings and helps you learn to drive your hips.
BodyweightGlutesBeginner
- Equipment
- Bodyweight
- Focus
- Glutes
- Level
- Beginner
- Suggested sets
- 3 sets of 12–20 reps.
- Muscles worked
- GlutesHamstrings
How to do it
- 1Lie on your back with your knees bent and feet flat, hip-width apart.
- 2Rest your arms by your sides and brace your core.
- 3Press through your heels to lift your hips toward the ceiling.
- 4Squeeze your glutes hard at the top, forming a straight line from knees to shoulders.
- 5Lower your hips under control and repeat.
Tips & tricks
- Drive through your heels, not your toes.
- Pause and squeeze at the top of each rep.
- Keep your ribs down so you bridge with your glutes, not your lower back.
Common mistakes
- Overarching your lower back instead of using your glutes.
- Pushing your hips up too fast without control.
- Letting your knees fall inward or outward.
