Legs · Glutes · Bodyweight
Glute Bridge
The glute bridge is lifting the hips off the floor while lying on your back with the knees bent. It is a simple, equipment-free way to train the glutes, a good warm-up before squats and deadlifts, and the first step toward the hip thrust.
How to
Bodyweight- 1 Lie on your back, knees bent, feet flat.
- 2 Drive the hips up until the torso is straight.
- 3 Lower under control.
Tips
- Place the heels close enough that the fingertips can touch them.
- Squeeze the glutes hard for two seconds at the top.
- Progress to one leg, then to a barbell hip thrust.
Common mistakes
- Lifting the hips by arching the lower back.
- Pushing through the toes.
- Rushing the reps.
Muscles worked
Main
- Glutes
Also working
- Hamstrings
- Abs
Breathing and bracing
Breathe out as the hips rise, breathe in as they lower.
Sets and reps
- Muscle size
- 3 sets of 12–20 reps, 1 min rest
- Warm-up
- 2 sets of 10–15 before squats or deadlifts
- Progress
- One leg at a time, a band above the knees, or a barbell across the hips
Setup
- 1 Lie on your back with the knees bent and the feet flat, hip-width apart.
- 2 Bring the heels close enough that the fingertips can touch them.
- 3 Rest the arms on the floor beside you.
Technique in detail
- Press through the heels and lift the hips until the body is straight from knees to shoulders.
- Squeeze the glutes hard for two seconds at the top.
- Keep the ribs down so the lower back does not arch.
- Lower slowly until the hips almost touch the floor.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
I feel it in my hamstrings. What should I change?
Move the feet closer to the hips and push through the heels.
Glute bridge or hip thrust?
The bridge is easier to set up and suits beginners and warm-ups; the hip thrust has a longer range and takes heavier loads.
How do I log it in Volu(me)?
Log 0 kg with the reps, or the weight of a plate or bar on the hips.
Log it in Volu(me)
Add Glute Bridge to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.