1 / 6Glute Bridge
Lifting your hips off the floor wakes up and strengthens the glutes. Easy on the back and perfect at home.
GlutesLegs
- Level
- Beginner
- Equipment
- Bodyweight
- Main muscle
- Glutes
- Also works
- Legs
- Beginner sets
- 3 × 12–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Lie on your back with your knees bent and feet flat.
- 2Keep your arms by your sides.
- 3Push through your heels to lift your hips until your body is straight.
- 4Squeeze your glutes at the top, then lower.
Common mistakes
- Pushing up with the lower back instead of the glutes
- Feet too far from the hips
- Dropping down fast
Tips
- Keep your heels close to your hips
- Squeeze your glutes before you lift
- Hold the top for two seconds
Questions
Bridge or hip thrust?
The bridge is done on the floor and is easier to start with. The hip thrust uses a bench for a bigger range and more weight.
How do I make it harder at home?
Try one leg at a time, or hold something heavy like a backpack on your hips.
More Glutes exercises
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