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Glute Bridge

Difficulty: ⭐ Beginnerpush

Home Setup

Use a comfortable floor surface with space to lie down

Yoga matCarpetTowel

💡 Pro tip: Place a pillow under your head for comfort, keep feet flat on floor

Gym Setup

Mat or padded floor space

Safety: Keep lower back neutral, avoid overarching spine

💪 Muscles Worked

Gluteus MaximusGluteus MediusHamstringsErector SpinaeCore Stabilizers

⭐ Why This Exercise?

The glute bridge is an essential isolation exercise for building and activating the glutes while minimizing lower back stress. It's highly effective for developing the mind-muscle connection with the glutes, improving hip extension strength, and can be easily modified to increase time under tension for hypertrophy-focused training.

Make It Easier

Regressions for building up strength

1. Glute Squeeze

bodyweight

Isometric hold without full bridge

2. Partial Glute Bridge

bodyweight

Reduced range of motion

3. Supported Glute Bridge

bodyweight

Hands assist by pushing on floor

Make It Harder

Progressions for advanced athletes

1. Single-leg Glute Bridge

bodyweight

Unilateral increases load per leg

2. Banded Glute Bridge

bodyweight + resistance band

Adds external resistance

3. Weighted Glute Bridge

bodyweight + dumbbell

Dumbbell or barbell adds load

4. Hip Thrust

bodyweight + bench

Elevated shoulders increase range and load

5. Barbell Hip Thrust

barbell + bench + barbell pad

Maximum load for strength

↕️ Similar Movements

Romanian Deadlift
Hip hinge pattern, targets posterior chain
Hip Thrust
Same movement with elevated shoulders
Donkey Kicks
Glute isolation in different position
Squat
Compound lower body movement
Deadlift
Hip extension with different loading

Form Checklist

✓Feet hip-width apart
✓Drive through heels
✓Squeeze glutes at top
✓Keep core braced
✓Chin tucked neutral
✓Knees track over toes

Common Mistakes

  • •Overarching lower back
  • •Pushing through toes instead of heels
  • •Not fully extending hips
  • •Knees caving inward
  • •Lifting too fast without control

📈 When to Progress

When you can do 20 reps with perfect form for 3 sets with a strong glute squeeze at the top