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Glute bridge

Step by step instructions, muscle activation and variants for the Glute bridge.

EasyGlutes

About this exercise

Is a bodyweight exercise that primarily targets the glutes and hamstrings while also engaging the lower back and core. It’s excellent for improving hip strength, stability, and posture, and can help reduce lower back pain.

How to Perform

  • Lie flat on your back with knees bent and feet flat on the ground, hip-width apart.
  • Position your arms at your sides, palms facing down for support.
  • Engage your core and squeeze your glutes.
  • Push through your heels to lift your hips off the ground until your body forms a straight line from shoulders to knees.
  • Avoid overextending your back; focus on using your glutes to lift.
  • Hold the top position for a moment, then slowly lower your hips back to the ground.
  • Inhale as you lower and exhale as you lift.
  • Repeat for the desired number of repetitions, maintaining control throughout.

    • Muscle Activation

    Primary
    Glutes
    Secondary
    Quadriceps

    Common Mistakes

    Common mistakes content is coming soon.

    About the Glute bridge

    The Glute bridge is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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