Legs · Bodyweight or barbell
How to do glute bridges
The glute bridge is the simplest way to teach the glutes to fire without the hamstrings and low back stealing the job — and it needs no equipment at all.
Muscles worked: Gluteus maximus, Hamstrings, Core
How to do it
- Lie on your back with knees bent and heels about a hand's length from your glutes.
- Tuck the tailbone slightly and brace so the ribs stay down.
- Drive through the heels and lift the hips until the body makes a straight line from knee to shoulder.
- Squeeze the glutes hard for a full second at the top without arching the low back.
- Lower over two to three seconds and touch lightly before the next rep.
Mistakes to avoid
- Hyperextending the low back at the top instead of finishing with the glutes.
- Feet too far out, which turns it into a hamstring exercise.
- Rushing reps — this movement lives on the pause at the top.
Sets and reps
| Goal | Prescription |
|---|---|
| Glute size | 3–4 sets of 12–20 reps with a 1-second pause |
| Loaded | 4 sets of 8–12 with a barbell or dumbbell across the hips |
| Warm-up | 2 sets of 15 before squats or running |
Swaps and alternatives
- Hip thrust — Same pattern with far more range and load.
- Single-leg glute bridge — Doubles the load with no equipment.
- Romanian deadlift — Trains the same chain from a standing position.
Common questions
Keep training
- Hip thrust
Barbell, bench, pad
- Romanian deadlift
Barbell or dumbbells
- Bulgarian split squat
Dumbbells, bench
- Hammer curls
Dumbbells
- Dumbbell shoulder press
Dumbbells, bench
- Incline dumbbell press
Dumbbells, adjustable bench