Upper legs

Glute Bridge

Lifting your hips while lying on your back: the basic exercise to activate and strengthen your glutes with no equipment.

Also known as: hip bridge, bodyweight glute bridge

Level
Beginner
Equipment
Bodyweight
Type
Isolation
Movement

Muscles worked

Glute Bridge muscle map: glutes and hamstrings highlighted on the front and back of the body

How to do it

  1. Lie on your back with your knees bent and feet flat near your glutes.
  2. Arms by your sides, palms down.
  3. Lift your hips by squeezing your glutes until your knees, hips and shoulders line up.
  4. Hold for a second and lower slowly.

Form cues

  • Push through your heels, not your toes.
  • Neutral pelvis at the top, no back arch.
  • If you feel your hamstrings, bring your feet closer.

Common mistakes

  • Arching your lower back to go higher: your glutes stop working.
  • Rushing: your glutes need the pause at the top.
  • Knees falling in or out: keep them aligned.

Sets and reps

3 sets of 15-20 reps or 30-second holds. When it gets easy, move to the single-leg or weighted version.

Variations

Same movement, different equipment. Pick based on what you have and what you want from the glute bridge.

  • Glute bridge hold

    Hold your hips up for 20-45 seconds.

    Bodyweight · Beginner
    Glute bridge hold: end position

    How to do it

    1. Lie on your back with the knees bent and the feet flat, about hip-width apart and close enough to brush your fingertips with your heels.
    2. Push through the heels and lift the hips until the body forms a straight line from the knees to the shoulders.
    3. Squeeze the glutes and tuck the ribs down so the lower back does not take over.
    4. Hold the top position for the prescribed time, keeping the weight in the heels.
    5. Lower the hips under control to finish the set.
    Primary
    Glutes
    Secondary
    Hamstrings

  • Single-leg glute bridge

    One leg raised: double the work for the supporting glute.

    Bodyweight · Intermediate

    How to do it

    1. Lie on your back with one knee bent, foot flat, the other leg extended straight.
    2. Brace the core and squeeze the glute on the working side.
    3. Drive the hips up by pressing through the working heel.
    4. Pause at the top with the body in a straight line from shoulders to knee.
    5. Lower under control. Complete reps per side, then switch.
    Primary
    Glutes
    Secondary
    Lower Back, Hamstrings

  • Single-leg glute bridge hold

    The held version on one leg.

    Bodyweight · Intermediate
    Single-leg glute bridge hold: end position

    How to do it

    1. Lie on your back with one knee bent and that foot flat, and lift the other leg so the thigh is roughly vertical.
    2. Push through the heel of the planted foot and lift the hips until the body is straight from the knee to the shoulders.
    3. Level the pelvis so the lifted side does not drop, and tuck the ribs down.
    4. Hold the top position for the prescribed time, keeping the lifted knee still.
    5. Lower the hips under control and repeat on the other side.
    Primary
    Glutes
    Secondary
    Lower Back, Hamstrings

  • Banded glute bridge

    Pushing your knees out against the band adds glute medius.

    Loop Band · Beginner

    How to do it

    1. Lie on your back with the knees bent and feet flat on the floor, shoulder-width apart.
    2. Place a loop band around both legs just above the knees.
    3. Press the lower back into the floor and brace the core.
    4. Drive through the heels and squeeze the glutes to lift the hips into a bridge — keep the band tension by pushing the knees outward.
    5. At the top, the body forms a straight line from shoulders to knees. Pause briefly.
    6. Lower under control to the start and repeat for the recommended number of repetitions.
    Primary
    Glutes
    Secondary
    Glute Medius, Hamstrings

  • Stability ball hip bridge

    The unstable ball adds hamstring and core work.

    Stability Ball · Beginner

    How to do it

    1. Lie face-up on the floor and place both feet on top of a stability ball.
    2. Arms rest at the sides on the floor for balance.
    3. Squeeze the glutes and press the heels into the ball to raise the hips.
    4. Finish with a straight line from shoulders to knees.
    5. Lower the hips under control without the ball rolling away.
    Primary
    Glutes
    Secondary
    Hamstrings, Abs

  • Glute bridge with kettlebell press

    Hold the bridge while pressing a kettlebell.

    Kettlebell · Intermediate

    How to do it

    1. Lie on your back with knees bent and feet flat on the floor.
    2. Hold a kettlebell in one hand at your shoulder.
    3. Drive your hips up into a glute bridge.
    4. Press the kettlebell straight up toward the ceiling.
    5. Lower the kettlebell and your hips with control.
    6. Complete reps on one side, then switch.
    Primary
    Glutes, Chest
    Secondary
    Front Delts, Hamstrings, Triceps

Alternatives

Other exercises from the Nuvana library for the same muscle.

FAQ

Does the glute bridge grow your glutes?

Without weight it's mainly for activation and beginners. To build muscle you'll need to add load or move to hip thrusts.

How many reps should I do?

Between 15 and 20 per set, pausing at the top of each.

Why do I feel it in my lower back?

You're probably arching at the top. Tuck your pelvis slightly and only rise until your body is straight.

What muscles do the glute bridge work?

They mainly work the glutes, with help from the hamstrings.

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