Glute Bridge

Glute Bridge

The glute bridge is the floor version of the hip thrust, accessible and effective for glutes.

Muscles Involved

• Gluteus maximus : primary target
• Hamstrings : assist

Step-by-Step Instructions

Step 1 — Position

Lying on floor, knees bent, feet flat.

Step 2 — Push

Push hips toward ceiling, contract glutes.

Step 3 — Return

Lower controlled.

Sets and Reps

3 sets of 15-20 reps.

Common Mistakes

• Arched back : stop at alignment
• Feet poorly placed : adjust to feel glutes, not hamstrings

Safety Tips

Risk-free exercise, ideal for glute activation during warm-up.

Variations

• Single-leg : one leg extended in the air
• With band : abduction resistance
• With barbell : progression toward hip thrust

Who Is This Exercise For?

Beginners and warm-up. Starting point before the hip thrust.