Glute Bridge
A floor-based hip extension exercise that builds glute strength using bodyweight.
Equipment: bodyweight
How to do it
- 1Lie on your back with knees bent and feet flat on the floor, hip-width apart, close enough to just brush your heels with your fingertips.
- 2Brace your core and drive through your heels to lift your hips off the floor.
- 3Squeeze your glutes hard at the top until your knees, hips, and shoulders form a straight line, pausing for one to two seconds.
- 4Lower your hips back down under control and repeat.
Common mistakes
- Hyperextending the lower back at the top instead of stopping once the body forms a straight line.
- Pushing through the toes instead of the heels, which shifts work to the quads and calves.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 6-10 | 90-120 sec |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Glute Bridge safe for beginners?
Generally, yes. The Glute Bridge is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Glute Bridge work?
The primary mover is your glutes. As a legs movement, it also involves your hamstrings and lower back.
How do I make the Glute Bridge harder as I get stronger?
Add reps until you reach the top of a challenging range, and slow down the lowering portion to make each rep harder. Once you can do well beyond 15-20 good reps, a harder variation or added load (a weighted vest, a loaded backpack, or a dumbbell) will keep progress going better than piling on more reps.
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