Glute Bridge

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Exercise overview

Training details

Glutes Hamstrings Core

Equipment

Bodyweight

Sets × reps

3 × 15

Rest

45 sec

How to perform it

Step-by-step instructions

01Lie on your back with knees bent and feet flat near the hips.
02Brace the core lightly and keep the ribs down.
03Press through the heels to lift the hips.
04Squeeze the glutes at the top without arching the back.
05Lower slowly until the hips touch the floor.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationPelvic Tilt Into Bridge Harder progressionResistance Band Glute Bridge Abduction Harder progressionResistance Band One Leg Glute Bridge

Harder progressionRolling Bridge Harder progressionSingle Leg Glute Bridge with External Rotation

Harder progressionStability Ball Glute Bridge

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteTrap Bar Deadlift

Comparable substituteSide Plank

Comparable substituteIsometric Crab

Comparable substituteBam Bams (Prone Bench Leg Arc)

Comparable substituteElevated Pigeon

Comparable substituteAxle Bar Hip Thrust

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