How to do a glute bridge
A glute bridge is lying on your back with your knees bent and lifting your hips until your body forms a straight line from your shoulders to your knees. It is one of the simplest ways to train the glutes, it is easy on the back and knees, and it suits every level from complete beginner up.
Muscles worked
Main: Glutes.
Also working: Hamstrings, Lower back (spinal erectors), Core.
How to do a glute bridge
- Lie on your back with your knees bent, feet flat on the floor hip-width apart, and arms by your sides.
- Move your heels in until your fingertips can almost touch them.
- Brace your stomach, then press through your heels and lift your hips off the floor.
- Stop when your shoulders, hips and knees form a straight line, and squeeze your glutes for a second.
- Lower your hips slowly back to the floor.
Form tips
- Feet flat, knees bent
- Lift hips until body is straight
- Squeeze 1 second at the top
Common mistakes
Arching the lower back at the top
Lifting too high turns the move into a back bend. Stop at a straight line and tuck your ribs down.
Feeling it mostly in the hamstrings
Your feet are probably too far from your hips. Bring your heels closer.
Pushing through the toes
Keep your weight on your heels so the glutes, not the thighs, do the lifting.
Easier and harder versions
- Similar level: Side-lying leg lift
- Harder: Single-leg glute bridge, Dumbbell Romanian deadlift, Single-leg Romanian deadlift
How many to do
A good starting point is 3 sets of 15 reps, resting 60–90 seconds between sets. Stop each set 1–2 reps before your form breaks down. When every set feels easy, add a few reps, then move to a harder version.
Questions
Do glute bridges help back pain?
They strengthen the glutes and hips, which support the lower back, and they are often part of back-friendly programs. If you have back pain, follow the advice of a doctor or physiotherapist.
How do I make glute bridges harder?
Pause for 3 seconds at the top, rest a weight on your hips, or move on to the single-leg glute bridge.
General fitness information, not medical advice. Check with your doctor before starting if you have a health condition, an injury or are pregnant, and stop if an exercise causes pain.
