Glute bridge

The glute bridge is a popular lower-body bodyweight exercise that primarily targets the glutes, but also activates the lower back and hamstrings. It can be performed with body weight alone, or with added resistance such as barbells, dumbbells, or bands. It can be performed for time or reps and works perfectly in a dynamic warm-up for lower-body training, but can also be performed for glute activation anytime.


  1. Great for a warm-up prior to squats or deadlifts
  2. Can help reduce lower-back pain and strengthen the glutes
  3. Doesn't require equipment
  4. Can be made more difficult by manipulating tempo or adding pauses

Glute bridge Images


Glute bridge Instructions

Glute bridge muscle diagram
  1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
  2. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
  3. Slowly go back to the starting position as you breathe in.

Variations: You can perform this exercise one leg at a time.