Glute Bridge

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 2 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 10 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Lie on your back with feet flat on the floor hip-width apart, roughly one hand's length from the glutes. Arms resting at your sides.
• Actively drive both heels into the floor, squeeze the glutes, and thrust the hips upward until the thighs and torso form a straight line.
• Hold the top position briefly and maximally contract the glutes. Avoid hyperextending the lower back: keep the ribs down and the core engaged.
• Lower the hips slowly and under control until they almost touch the floor, then immediately initiate the next rep.

Common mistakes

• Hyperextending the lower back at the top, causing the erector spinae to do the work instead of the glutes.
• Placing the feet too far from the glutes, which shifts emphasis to the knee extensors rather than the gluteal muscles.
• Rushing through reps without a pause at the top, preventing maximal glute activation.

Frequently asked questions

What is the difference between a Glute Bridge and a Hip Thrust?

In the Glute Bridge the entire back stays on the floor. In the Hip Thrust the upper back is elevated on a bench, which increases the range of motion and allows greater glute activation at the top.

Can I add weight to the Glute Bridge?

Yes. Place a barbell or dumbbell across the hip bones and hold it in place with both hands. Start light to maintain clean form before adding load.

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