How to Do Glute Bridge

Learn how to do the Glute Bridge with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

Difficulty: Beginner   Equipment: No equipment

Muscles worked

glutes, hamstrings, core

How to do it: step by step

1. Lie on your back with knees bent and feet flat on the floor, hip width apart.
2. Rest your arms at your sides, palms down.
3. Press through your heels and lift your hips until your body forms a straight line from shoulders to knees.
4. Squeeze your glutes hard at the top for two seconds.
5. Lower your hips slowly back to the floor.
6. Repeat without letting your lower back arch at the top.

Tips

• Keep your ribs down and core braced so your lower back does not take over.
• Add a pause at the top of every rep for better glute activation.

General fitness information only, not medical advice. Check with a professional if you have health concerns.

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Frequently asked questions

What muscles does the Glute Bridge work?

The Glute Bridge mainly works the glutes, hamstrings, core.

How many reps of the Glute Bridge should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

Is the Glute Bridge good for beginners?

Yes. The Glute Bridge is beginner friendly, so start with light effort and focus on form before adding reps.