Muscles worked
Glutes, hamstrings, core.
Why glute bridges works
Long hours sitting keep the glutes in a lengthened, under-used position, which is why many people struggle to "feel" them fire during other lower-body moves. The glute bridge isolates hip extension directly, using the floor to block the lower back from compensating, which helps you learn to drive the movement from the glutes specifically.
How to do glute bridges
- Lie on your back with knees bent and feet flat, hip-width apart.
- Press through your heels.
- Squeeze your glutes and lift your hips toward the ceiling.
- Form a straight line from shoulders to knees.
- Lower with control and repeat.
Form tips
- Drive the movement with your glutes, not your lower back.
- Keep ribs down — do not over-arch.
- Pause and squeeze at the top.
Common mistakes
- Arching the lower back instead of squeezing the glutes.
- Pushing through the toes.
- Rushing the reps.
Who should modify or avoid this
This is one of the gentler lower-body exercises and is generally well tolerated even with some back sensitivity, but if you feel the lower back rather than the glutes doing the work, reduce the range of motion and focus on squeezing at the top rather than arching further.
Sets and reps
3 sets of 12–15 reps. Add a pause at the top for more burn.
Variations & progressions
- Easier: shorter range of motion.
- Harder: single-leg glute bridge or feet elevated.
- Add a weight across the hips (hip thrust).
Looking for a full routine? Try our beginner bodyweight workout.