Glute Bridge.

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.

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.

Questions, answered.

What is the Glute Bridge?

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

What muscles does the Glute Bridge work?

The Glute Bridge primarily works your glutes. It also recruits your hamstrings as secondary movers.

What equipment do I need for the Glute Bridge?

You need a barbell to perform the Glute Bridge.

How many sets and reps should I do for the Glute Bridge?

A typical prescription for the Glute Bridge is 2–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Glute Bridge good for beginners?

Yes. The Glute Bridge is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.