Exercise form guide
Glute Bridge
Strengthen the hips with a simple floor-based extension exercise.
Difficulty
Beginner
Equipment
Mat
Form checkpoints
Three cues to take into your next set
- Drive through the whole foot
- Bring ribs and pelvis toward each other
- Finish with the glutes, not the low back
How to do it
- 1
Lie on your back with feet flat and knees bent.
- 2
Brace gently and press through the whole foot.
- 3
Lift hips until shoulders, hips and knees form a line.
- 4
Pause, then lower without losing control.
Breathing
Exhale as the hips rise and inhale while lowering with control. Avoid holding your breath through long sets.
Programming
Use 2–4 sets of 8–20 repetitions. It works well after a squat or hinge or as part of a simple home session.
Common mistakes
Make it easier
Use a smaller range or an isometric squeeze without lifting as high.
Make it harder
Add a band or dumbbell, use a longer pause, move to a hip thrust, or progress toward a single-leg variation.
Variations and alternatives
- Banded bridge
- Single-leg bridge
- Hip thrust
Frequently asked questions
Is the glute bridge beginner-friendly?
This variation is rated beginner. Start with a comfortable range and resistance, and use a more stable variation if technique changes.
How many sets and reps should I do?
A common starting point is 2 sets of 6–12 controlled repetitions, but programming depends on the movement, goal and individual capacity.
Sources
Related guidance
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Dumbbell Romanian Deadlift
Build hamstring and glute strength with a controlled hip hinge.
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