Glute Bridge
GlutesBodyweightBeginner
The cleanest way to learn hip extension before loading heavier thrusts.
Muscle worked
Glutes
Equipment
Bodyweight, Barbell, Resistance Bands
Difficulty
Beginner
Time per set
30-60s
How to perform
Step by step, every rep
01
Lie and set feet
Lie on your back with knees bent and feet flat about hip width.
02
Tuck the pelvis
Slightly tuck your tailbone so your ribs stay down and lower back does not arch.
03
Drive hips up
Push through heels and midfoot until hips are fully extended.
04
Squeeze and lower
Squeeze glutes at the top, then lower with control.
Common mistakes
Avoid these
✕
Arching the lower back
You feel it in the spine instead of the glutes. Fix: Keep ribs down and pelvis tucked before lifting.
✕
Feet too far away
Hamstrings cramp and glutes contribute less. Fix: Move feet closer until shins are near vertical at the top.
✕
No top squeeze
You miss the main glute contraction. Fix: Pause one second at full hip extension.
Progressions
Scale it up or down
Make it easier
- Bodyweight glute bridge
- Mini-band glute bridge
- Short range glute bridge
Make it harder
- Barbell glute bridge
- Single-leg glute bridge
- Feet-elevated glute bridge
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 3-4 | 6-8 | 90-120s | Heavy enough to need focus, light enough to control. |
| Build Muscle | 3-4 | 8-15 | 60-90s | Moderate. Last 2 reps should burn without breaking form. |
| Build Endurance | 2-3 | 15-25 | 45-60s | Lighter. Smooth tempo and constant tension. |
Want this exercise programmed into a full plan?
Learning the form is step one. Fitting it into a plan built around your body, your equipment, your schedule and your food is what actually changes things. Fuel your sessions with enough protein using the Indian Food Database.
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