Glute Bridge

The glute bridge is a bodyweight hip lift you do lying on the floor. It trains your glutes and hamstrings, and it takes the place of a heavy hinge when you have no weights.

How to do the Glute Bridge

1. Lie on your back with your knees bent and your feet flat, about hip width apart.
2. Press through your heels and lift your hips until your body forms a straight line from shoulders to knees.
3. Squeeze your glutes hard for a one second pause at the top.
4. Lower slowly until your hips almost touch the floor.

Common mistakes

• You arch your lower back at the top. Tuck your ribs down and stop when your body is in a straight line.
• Your knees fall in or out. Keep your knees in line with your toes throughout.
• Your hamstrings cramp. Move your feet a little closer to your hips and push through your heels.

Equipment and setup

No equipment is needed. A mat makes the floor more comfortable.

To make it harder, rest your shoulders on a couch or chair for a longer range of motion.

Easier and harder versions

Easier: Lift for a shorter range and skip the pause.

Harder: Do it one leg at a time, or pause for three seconds at the top.

Workouts that use the Glute Bridge

More leg exercises