← Back to library
Last updated March 30, 2026
Media unavailable
glutesHamstrings
Glute Bridge
Lie on your back with knees bent and drive your hips toward the ceiling by squeezing your glutes.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
glutes (max)
Secondary
hamstringsdeep abs / core
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie flat on your back on a mat with knees bent at roughly 90 degrees.
- Place your feet flat on the floor, hip-width apart, about 6 inches from your glutes.
- Rest your arms at your sides with palms down for stability.
- Step 2Execution
- Brace your core and press through your heels.
- Squeeze your glutes to lift your hips off the floor.
- Continue driving upward until your body forms a straight line from shoulders to knees.
- Avoid overextending your lower back at the top.
- Step 3Return
- Hold the top position for 1–2 seconds.
- Slowly lower your hips back to the starting position under control.
- Lightly touch the floor before beginning the next rep.