Skip to main content

Ring Hip Bridge

Step by step instructions, muscle activation and variants for the Ring Hip Bridge.

MediumGlutes

About this exercise

The ring hip bridge is a bodyweight glute exercise where you lie on your back with your heels placed in gymnastic rings and drive your hips up into a bridge position. The instability of the rings forces the glutes, hamstrings, and core to work harder to maintain control throughout the movement.

How to Perform

  • Set gymnastic rings low to the ground and lie on your back facing up
  • Place your heels in the rings with legs extended and arms flat on the floor at your sides
  • Press through your heels and brace your core, then drive your hips upward
  • Squeeze your glutes at the top until your body forms a straight line from shoulders to heels
  • Hold the top position briefly, keeping the rings as steady as possible
  • Slowly lower your hips back to the floor under control and repeat

Muscle Activation

Primary
Glutes
Secondary
HamstringsCore

About the Ring Hip Bridge

The Ring Hip 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.

You may also like

3-Point Standing Hops

Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore

4 Corners Curtsy

Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs

4-Cone Single Foot Lateral Hops

Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs

4-Way Single Leg Hop

Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore