Glute Bridge tutorial
The glute bridge is a simple bodyweight move performed lying on your back, lifting the hips to activate the glutes and hamstrings. It is ideal for beginners, people who sit a lot, and as a warm-up before squats and deadlifts, and it helps improve pelvic stability.
How to perform
- Lie on your back with knees bent and feet flat, hip-width apart.
- Rest your arms by your sides, palms down.
- Brace your core and gently flatten your lower back toward the floor.
- Press through your heels to lift your hips until your body is straight from shoulders to knees.
- Hold the top for two seconds while squeezing your glutes.
- Lower your hips slowly, one vertebra at a time.
Breathing: Exhale as you lift your hips and inhale as you lower them.
Key tips
- Keep your knees in line with your toes and don't let them cave in.
- Progress with a single-leg version or a band around the knees.
- Bring your heels closer to your glutes to emphasise the glutes more.
Common mistakes
- Lifting by arching the lower back instead of squeezing the glutes.
- Pushing through the neck or head to get up.
- Rushing reps without pausing at the top.
Safety: People with low-back pain should use a shorter range and lift only as high as they can without arching.
GlutesPrimary muscle
Body weightEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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