Glute Bridge

Exercise Summary
Primary Muscle(s) Glutes
Secondary Muscle(s) Hamstrings
Equipment Bodyweight
Emphasis Isolation
Type Push

Glute Bridge Instructions

  • Lay down on the floor with your arms across your chest and knees bent at 90 degrees.
  • Feet are shoulder-width apart and you have a neutral spine.
  • Initiate the exercise by extending your hips (raising your glutes) up.
    • Drive your heels through the floor.
    • Actively contract your glutes.
  • Don't extend/arch your low back.
    • Focus on the contraction of the glutes versus how high you raise them.
    • If you feel your hamstrings lengthening, then your low back is doing the work.
    • There is not a large range of motion for this exercise.
  • Hold at the top and actively squeeze.
  • Lower slowly to the starting position.


  • Changing your foot placement will alter the stimulus in your glutes. 
  • Perform single-leg variations to increase the difficulty of the movement.
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