Glute bridge
Also called: hip bridge, floor bridge
Lie on your back and drive your hips up. Trains the same muscles as a hinge, no equipment.
Squeeze: glutes, hamstrings working.
Main: glutes, hamstrings
Simplified illustration. Follow the steps and cues for exact form.
- Main muscles
- glutes, hamstrings
- Equipment
- None
- Level
- First day in a gym
- Pattern
- Hinge
Wear and bring
- A mat or folded towel under your knees, back or hands.
Key cues
- Feet flat, heels about a hand's length from your backside.
- Push through your heels.
- Squeeze your glutes at the top; don't arch your back.
How to do it
- Lie on your back with knees bent and feet flat on the floor.
- Push through your heels and lift your hips until your body is straight from shoulders to knees.
- Hold for one second, squeezing your glutes.
- Lower slowly.
Common mistakes
| Common mistake | Fix |
|---|---|
| Arching the lower back | Stop when your hips are in line with your knees and shoulders. |
Stop if
Stop if you feel sharp or pinching pain in your lower back, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: lower back.
By equipment
No equipment needed, so this works the same with every setup.
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.