Bodyweight Glute Bridge
A foundational supine bodyweight exercise that targets the glutes and hamstrings, used to build hip strength, activation, and core stability.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Abs, Lower Back
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus
Abs
3/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
10-25 reps
Rest Between Sets
30-90 seconds • Use shorter rest periods for muscle activation and endurance sets.
How to Perform
Lie supine with knees bent and feet flat on the floor, positioned hip-width apart and close enough that you can lightly touch your heels. Place your arms at your sides with palms down.
- Brace your core, squeeze your glutes, and push through your feet to lift your hips off the floor.
- Drive upward until your body forms a straight line from your shoulders to your knees.
- Pause briefly at the top to ensure maximal glute contraction.
- Slowly lower your hips back toward the starting position with control.
- Lightly touch the floor before immediately beginning the next repetition.
Coaching Tips
Form Cues
- Squeeze glutes hard.
- Tuck your pelvis slightly.
- Drive through your heels.
- Keep ribs pulled down.
- Hips up, shoulders down.
Breathing
Exhale as you lift your hips (concentric phase) and inhale as you lower your body down (eccentric phase).
Tempo
2-1-1
Range of Motion
Lift the hips from the floor until full hip extension is achieved, forming a straight line from the knees to the shoulders.
Safety
Safety Notes
- If you feel strain in your lower back, stop the movement and ensure the core is braced.
- Keep the movement slow and controlled to maximize glute engagement.
Spotting
Not recommended or required due to the bodyweight nature of the exercise.
Common Mistakes
- Hyperextending the lower back at the top.
- Using momentum or bouncing off the floor.
- Letting knees cave in or flare out.
- Failing to achieve full hip extension.
When to Avoid
- Acute lower back pain or lumbar disc issues.
Build Up First
- Basic ability to engage the glutes independently.
Also known as
Glute Bridge, Hip Bridge, Floor Bridge, Glute Raise
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