HyperBody
Exercise library · Legs

Glute Bridge.

An accessory exercise that effectively activates and strengthens the glutes and hamstrings, improving hip extension.

BeginnerBarbell
Glute Bridge
The numbers
Sets
2–4
Reps
10–15
Rest
45–75
Muscles
Primary
Glutes
Secondary
Hamstrings
The play-by-play

How to do it.

  1. Step 01

    Lie on your back with knees bent, feet flat on the floor hip-width apart.

  2. Step 02

    Place a dumbbell across your hips for added resistance if desired.

  3. Step 03

    Brace your core and drive through your heels, lifting your hips off the floor.

  4. Step 04

    Squeeze your glutes forcefully at the top of the movement.

  5. Step 05

    Form a straight line from your shoulders to your knees.

  6. Step 06

    Slowly lower your hips back down to the starting position with control.

What separates good from great

Pro cues.

  • Ensure your feet are close enough to your glutes to maximize glute activation.

  • Avoid overextending your lower back at the top.

  • Focus on a strong glute contraction rather than just lifting your hips high.