Glute Bridge
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Glutes
Core
Posterior Chain
Bodyweight
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Mat (optional)
Bodyweight
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All Levels
Overview
The Bodyweight Glute Bridge is a foundational exercise that targets the glutes and posterior chain while improving core stability and hip extension mechanics. It’s a staple movement used in warm-ups, rehab, and strength training programs alike.
Muscles Worked
PRIMARY:
Gluteus maximus
Hamstrings
SECONDARY:
Core stabilizers
Erector spinae
STEP-BY-STEP INSTRUCTIONS
Lie flat on your back with your knees bent, feet flat on the floor hip-width apart, and arms by your sides.
Brace your core and press through your heels to lift your hips off the ground.
Squeeze your glutes at the top of the movement until your body forms a straight line from shoulders to knees.
Pause briefly at the top, maintaining tension in the glutes.
Slowly lower your hips back down to the floor under control.
Repeat for the prescribed number of reps.
Variations
Glute Bridge with Pause (2–3 second hold at top)
Glute Bridge March
Banded Glute Bridge (glute loop above knees)
Glute Bridge to Hamstring Walkout
Benefits
Strengthens glutes and hamstrings
Enhances core and pelvic stability
Supports proper hip extension mechanics
Accessible for all fitness levels and ideal for glute activation
COACHING CUES
Drive through your heels, not your toes
Don’t arch your lower back-let the glutes do the work
Squeeze the glutes hard at the top
Control the descent to maintain muscle tension
Notes
The Glute Bridge is a fundamental posterior chain movement that promotes strong, active glutes and supports lower back health. It’s ideal for beginners, a warm-up for advanced lifters, or a therapeutic move in recovery phases.