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Glutes · Beginner

Bridge Pose

Bridge Pose for isometric control focused on glutes.

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Bridge Pose demonstration

Exercise overview

Training details

GlutesHamstringsCore

Equipment

Bodyweight

Sets × time

3 × 30 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie on your back with knees bent and feet flat under or slightly in front of the knees.
  2. 02Place the arms by the sides and press the shoulders gently into the floor.
  3. 03Drive through the feet and lift the hips until the front of the hips opens.
  4. 04Keep the knees pointing forward instead of letting them fall outward.
  5. 05Lower the spine back down slowly from upper back to hips.

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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 variationGlute BridgeRelated variationPelvic Tilt Into BridgeRelated variationResistance Band Glute Bridge AbductionRelated variationResistance Band One Leg Glute BridgeRelated variationRolling BridgeRelated variationSingle Leg Glute Bridge with External Rotation

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Alternatives

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

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