Body weight
Glute bridge
Glute bridge mainly works your glutes. It also helps your hamstrings and abs.
Step by step
- Lie on your back, knees bent, feet flat.
- Push through your heels and lift your hips.
- Squeeze your glutes at the top, then lower with control.
What you should feel
A squeeze in your glutes as your hips rise. Your lower back and neck should not strain.
Common mistake
Pushing too high and arching the back; stop when shoulders, hips and knees line up.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
DeadliftGlutes, Hamstrings, Lower back
Dumbbell hip thrustGlutes
Barbell hip thrustGlutes
Barbell glute bridgeGlutes
Sumo deadliftGlutes, Quads, Hamstrings
Cable pull-throughGlutes, HamstringsQuestions
What muscles does the glute bridge work?
Glute bridge mainly works your glutes. It also helps your hamstrings and abs.
Can I do the glute bridge at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the glute bridge?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
JOGO Fuel
Get a training plan built around your goal
Save it, log your meals, get days built around your games and a coach that explains every change. Free, with your JOGO account.
Start free