About this exercise
It is a lower body exercise that targets the glutes, hamstrings, and hip extensors. Performing it on the ground is a beginner-friendly way to strengthen these muscles without needing equipment or a bench.
Glute bridge
Step by step instructions, muscle activation and variants for the Glute bridge.
EasyGlutes
How to Perform
- Lie on your back on a flat surface with your knees bent and feet flat on the ground, about hip-width apart.
- Place your arms at your sides with your palms facing down to provide stability.
- Engage your core and squeeze your glutes as you press your heels into the ground.
- Lift your hips toward the ceiling until your body forms a straight line from your shoulders to your knees.
- Hold the position for 1–2 seconds while keeping your glutes engaged.
- Slowly lower your hips back down to the ground without fully relaxing.
- Repeat the movement for the desired number of repetitions.
Muscle Activation
Primary
Glutes
Secondary
QuadricepsHamstrings
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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