Skip to content
Start free
  • Gluteus maximus
  • Bodyweight
  • Beginner

Glute bridge

The glute bridge works your glutes, with your hamstrings and inner thighs helping. Start with 2 to 3 sets of 10 to 15 reps, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 12 to 25 reps.

Log this exercise in the app

Weight, reps and records in one tap, saved even without signal.

Log this exercise

Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Drive through your heels
  2. Tip 2Shoulders, hips, knees in line
  3. Tip 3Squeeze at the top

Where you should feel it

In your glutes, strongest at the top. If your hamstrings tire first, bring your feet closer to your hips.

Main muscles
Gluteus maximus
Also working
Semitendinosus and semimembranosus, biceps femoris, gluteus medius, and adductor magnus

How to do it

  1. Lie on your back on a mat, knees bent, feet flat and hip-width apart, arms by your sides.

  2. Gently press your lower back toward the floor and push through your heels to lift your hips.

  3. Rise until your shoulders, hips and knees form a straight line and squeeze your glutes for 1 to 2 seconds.

  4. Lower slowly until your hips almost touch the floor, then repeat.

Common mistakes

  • Mistake

    Arching your lower back to get higher.

    How to fix it

    Only rise until your hips line up with your thighs and keep your ribs down.

  • Mistake

    Feet too far away, so the work moves to your hamstrings.

    How to fix it

    Bring your heels closer to your hips until you feel your glutes doing the work.

  • Mistake

    Dropping down fast without control.

    How to fix it

    Take 2 seconds to lower and touch down lightly before the next rep.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 310 to 15345 to 90 s
Muscle and definition2 to 412 to 251 to 345 to 90 s

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Dumbbell on your hips

    One dumbbell resting on your hips, held by the ends, with your back on the floor.

  • Banded

    A mini band above your knees, pushing your knees out as you lift.

  • Single leg

    One leg in the air while the other pushes. Harder without adding weight.

  • Barbell glute bridge

    A padded bar across your hips with your back on the floor. For heavier loads.

At home or with more support

  • At home: glute bridge at home

    On the living room floor, on a rug or towel. For more load, rest a weighted backpack on your hips.

  • Prefer more stability? Short bridge with a pause

    Lift only halfway, hold for 2 seconds and lower. Your upper body stays fully supported and the range is short.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Muscles worked

    Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

    Full textPubMed

  • Exercise choice

    Plotkin DL, Rodas MA, et al. Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. Front Physiol. 2023;14:1279170.

    Full textPubMedDOI

  • Variations

    Collazo García CL, Rueda J, et al. Differences in the Electromyographic Activity of Lower-Body Muscles in Hip Thrust Variations. J Strength Cond Res. 2020;34(9):2449-2455.

    PubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026