Hinge · Coached in Recomp

Glute bridge

The glute bridge is a beginner hinge exercise for your glutes and hamstrings, using just your body weight.

Main muscles
Glutes, Hamstrings
Equipment
Body weight
Level
Beginner
Glute bridge, starting position
Start
Glute bridge, end position
Finish

Setup

Lie on your back with knees bent, feet flat and hip-width, arms by your sides.

How to do it

  1. Press through your heels and lift your hips.
  2. Squeeze your glutes at the top for 2 seconds.
  3. Lower slowly.

Coaching cues

  • Ribs down, so your back doesn't arch.
  • Push through your heels.

Common mistakes

  • Arching the back instead of using the glutes.
  • Rushing.

Make it easier or harder

HarderDumbbell hip thrust

Alternatives to the glute bridge

Bodyweight squat Body weight Reverse lunge Body weight Single Leg Glute Bridge Body weight Back extension Back extension bench Cable pull-through Cable stack Dumbbell hip thrust Dumbbells, Flat bench