Glute Bridge

The glute bridge is performed on the floor rather than with the upper back against a bench. It provides a shorter range of motion than the hip thrust but is an excellent beginner movement and can be loaded with a barbell or dumbbell.

Beginner 💪 Glutes Compound Hinge
3
Sets
15–20
Reps
60 sec
Rest
Compound
Type
🏋️ Bodyweight🏋️ Dumbbell🏋️ Barbell
Glute Bridge — start and finish positionsSTARTFINISH
Bodyweight Dumbbell Barbell
Glutes Beginner Compound
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Muscles Worked

Learn more in the Glutes training guide →

Primary
Glutes
Secondary
Hamstrings
Core
Highlighted muscles

How To Perform

  1. 1 Lie on your back with knees bent and feet flat on the floor.
  2. 2 Drive through your heels to bridge the hips up until the body forms a straight line from knees to shoulders.
  3. 3 Squeeze the glutes hard at the top.
  4. 4 Lower under control.

Form Cues

  • ✓ At the top, squeeze the glutes — do not just reach hip level.
  • ✓ Keep feet flat on the floor throughout.

Common Mistakes

  • ✗ Not fully extending at the top.
  • ✗ Hyperextending the lower back rather than fully extending the hips.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Glute Bridge, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Glute Bridge? These alternatives target the same muscles:

Barbell Hip Thrust
Glutes · Intermediate
→
Single-Leg Glute Bridge
Glutes · Beginner
→
Romanian Deadlift
Hamstrings · Intermediate
→

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Where This Exercise Fits

FAQ

How many sets of Glute Bridge should I do?▾
3 sets of 15–20 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for glutes. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Glute Bridge target?▾
Glute Bridge primarily targets the Glutes. Secondary muscles include Hamstrings, Core.
Is Glute Bridge good for beginners?▾
Glute Bridge is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Glute Bridge, 60 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.