Short answer: lie on your back with your knees bent and feet flat about hip-width apart, squeeze your glutes and lift your hips until your body is in a straight line from shoulders to knees, pause for 1 to 2 seconds, then lower slowly. Beginners can start with 2 to 3 sets of 10 to 15 reps, or 3 holds of 20 to 30 seconds.
How to do a glute bridge
- Lie on your back on a mat. Bend your knees and place your feet flat, hip-width apart, about a hand’s length from your bottom.
- Rest your arms by your sides, palms down.
- Gently tighten your stomach so your lower back is neither arched nor pressed hard into the floor.
- Push through your heels and squeeze your glutes to lift your hips.
- Stop when your shoulders, hips and knees are in a line. Do not push higher by arching your lower back.
- Pause, then lower one vertebra at a time back to the floor.
Common glute bridge mistakes
| Problem | Likely cause | Fix |
|---|---|---|
| Feel it mostly in the lower back | Arching at the top | Lift a little lower, tuck the pelvis slightly, squeeze the glutes |
| Hamstrings cramp | Feet too far from the hips | Bring your heels closer |
| Feel it mostly in the thighs | Pushing through the toes | Press through the heels; you can lift your toes |
| Knees fall in or out | Weak hip control | Keep knees hip-width; try a light band above the knees later |
Reps or holds: which is better?
Both work. Reps build strength through the movement and are a good default. Holds (isometrics) help you learn to feel the glutes working and are useful if moving up and down is uncomfortable. A simple mix: 2 sets of 12 reps, then one 30-second hold at the top.
Progressions once the basic bridge is easy
- Glute bridge march: hold the top position and lift one foot a few centimetres, then the other, without your hips dropping or twisting. 6 to 10 marches per side.
- Feet-elevated bridge: heels on a step or low sofa for a longer range.
- Single-leg glute bridge: one foot on the floor and the other leg straight or bent in the air. 6 to 10 reps each side.
- Weighted bridge: rest a dumbbell or a heavy book across your hips.
- Hip thrust: upper back on a bench or sofa edge. This is the bigger, gym version of the same movement.
How often should beginners do glute bridges?
Two to four times a week is fine because the bridge is low-impact and easy to recover from. It works well as part of a warm-up (see this 5-minute warm-up), inside the 20-minute no-equipment home workout, or alongside squats and lunges on a lower-body day.
FAQ
What muscles does the glute bridge work?
Mainly the gluteus maximus, with help from the hamstrings and the muscles along the spine and trunk.
Is the glute bridge good for beginners with a weak core?
Yes. It teaches you to brace your trunk while your hips move, which carries over to squats, lunges and planks.
This is general fitness information, not medical advice. If you have a health condition, an injury, are pregnant, or have been inactive for a long time, check with a doctor or physiotherapist before starting a new exercise routine.