Glute bridge
General guidance. This page has not been reviewed by a qualified professional yet.
A floor exercise in which you lift the hips from a lying position to train the glutes and back of the thighs.
How to do this exercise: Glute bridgeSetup · movement · load
- Set your position
Lie on your back on a mat, bend knees and place feet hip-width apart. Keep arms by your sides and begin without added weight.
- Make the movement
Push through your whole feet and raise your pelvis until torso and thighs roughly align. Lower slowly; do not arch your lower back at the top.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Do not lift by arching your lower back or let your heels leave the floor.
Your body provides resistance. Begin with an easier variation or a shorter range that you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Beginner
- Sides
- Both sides together
- How load is measured
- Bodyweight
Main muscles
Glutes
Supporting muscles
Hamstrings, Abs
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Press through your heels and lift your hips until your body forms a straight line from shoulders to knees.
- Squeeze your glutes briefly at the top.
- Lower your hips slowly to the floor.
Common mistakes
- Arching the lower back instead of lifting with the glutes.
- Pushing through the toes instead of the heels.
- Letting the knees fall inwards.
Safety notes
- Lift only as high as you can without arching your back.
- Stop if you feel pain in the lower back.
Alternatives and variations
- Barbell hip thrust – Harder option