How to do the Glute Bridge

Muscles worked: glutes and hamstrings, with the lower back and core staying steady.

The glute bridge is the simplest way to learn to use your glutes. You lie on the floor and lift your hips, so there is no balance or technique barrier.

How to do the Glute Bridge

1. Lie on your back with knees bent and feet flat, hip-width apart. Start with no weight.
2. Push through your heels and lift your hips until your shoulders, hips and knees form a straight line.
3. Squeeze your glutes for 1 second and lower slowly. When 15 reps feel easy, rest a dumbbell on your hips.

Watch a short demo54 s video by Hinge Health. Opens YouTube.

Form cues

• Push through your heels and think of squeezing a coin between your glutes.
• Tuck your ribs down so the lower back stays neutral.
• Pause 1 second at the top, 2 seconds to lower.

Common mistakes and fixes

Arching the lower back at the top

Stop when your body is a straight line. Higher than that is the back, not the glutes.

Pushing through the toes

Slide your feet a little closer to your hips and drive through the heels.

Feeling it only in the hamstrings

Move your feet slightly closer and squeeze the glutes at the top.

Avoid: Arching your lower back at the top.

How heavy should you start?

Do 2 sets of 12 to 15 bodyweight reps. When 15 slow reps feel easy, rest a dumbbell on your hips, then try one leg at a time.

The method works for any lift: see how much weight a beginner should lift and sets, reps and rest.

Alternatives

If the machine is busy or you cannot use it, try: Hip thrust off a bench or Single-leg glute bridge.

Questions about the glute bridge

How do I know my glutes are working in a bridge?

You should feel a firm squeeze in the buttocks at the top. If it is all in the hamstrings or back, adjust your foot position and slow down.

Glute bridge or hip thrust?

They are close cousins. The bridge is done from the floor and is easier to learn. The hip thrust, with your back on a bench, allows a longer range and heavier loads later.

Exercises that go well with it

• 
  Cable KickbackGlutes · 12 each leg reps
• 
  Hip Abduction (Machine)Glutes · 12 to 15 reps
• 
  Leg Curl (Machine)Legs · 10 to 12 reps

Stop a set if you feel sharp pain, pinching or numbness, and ask a doctor or physiotherapist about it. Normal muscle burn is fine. Joint pain is not.