Glute Bridge
Quick answer
The Glute Bridge mainly works the glutes, with help from the lower back and hamstrings. Hip raise on the floor that strengthens the glutes and relieves the lower back. Beginners: 2–3 sets of 8–12 clean reps, stopping before your form breaks down.
How to do it
- Lie on your back, knees bent, feet flat at hip width.
- Rest your arms at your sides, palms on the floor.
- Push through your heels to raise your hips until your shoulders, hips, and knees align.
- Squeeze your glutes at the top for one to two seconds, then lower slowly.
Muscles worked
MainSecondary
- Glutes
- Hamstrings
- Lower Back
Common mistakes
- Don't arch your lower back to rise higher.
- To progress, switch to a single leg or add a longer pause at the top.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Glute Bridge work?
Mainly the glutes. It also works the lower back and hamstrings.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Glute Bridge good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
