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Exercise Library / Glute Bridge

Glute Bridge

The glute bridge targets the muscles of your backside with a squeeze at the top.

Strength Training

What this exercise does

The glute bridge targets the muscles of your backside with a squeeze at the top. Strong glutes help you stand up, climb stairs and protect your lower back.

At a glance

Body part
Butt / Hips
Muscles worked
Glutes
Experience
Beginner

How to do it

  1. Lie on your back with your knees bent and feet flat, hip-width apart. A small loop band above your knees is optional.
  2. Press your heels into the floor and lift your hips.
  3. At the top, squeeze your glutes hard for a second.
  4. Keep your ribs down so you do not arch your lower back.
  5. Lower with control. Do 10 to 12 reps.

Common mistakes

  • Arching the back instead of using the glutes.
  • Letting the knees collapse.
  • Rushing the lowering.

Make it easier or harder

Make it easier

Do it without the band and lift only a few inches.

Make it harder

Place a dumbbell on your hips, or lift one foot off the floor.

Keep it safe

If you feel it mostly in your hamstrings or lower back, move your feet closer to your hips.

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