How to do the Glute Bridge
Lie on your back with knees bent and feet flat on the floor, hip-width apart.
Brace your abs and press through your heels.
Lift your hips until your body forms a straight line from knees to shoulders.
Pause while squeezing your glutes, then lower slowly.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 6–15 | 1 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The body’s biggest muscle extends and stabilises the hip. Hip thrusts, deep squats, lunges and hinges all hit it from different angles.
Alternatives
Same muscles, similar movement: swap in one of these if the Glute Bridge doesn’t suit your gym or your joints.
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