Glutes · Beginner

Glute Bridge

Floor-based glute exercise for hip extension and pelvic control.

View instructions All exercises

Back to all exercises

Glute Bridge demonstration

Exercise overview

Training details

GlutesHamstringsCore

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.

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder