Bodyweight Glute Bridge
Bodyweight glute bridge that targets glutes, hamstrings, and core to build hip strength and stability; ideal for beginners improving posture and alleviating lower back tension.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Abs, Quads
Accessory Muscles
Calves
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
10/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris
Abs
5/10Rectus Abdominis, Transverse Abdominis
Quads
3/10Calves
2/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie flat on your back with knees bent, feet flat on the floor hip-width apart, and arms at your sides palms down.
- Engage core and tuck pelvis slightly.
- Push through heels and squeeze glutes to lift hips.
- Form straight line from knees to shoulders at top.
- Pause and contract glutes fully.
- Lower hips slowly with control back to floor.
Coaching Tips
Form Cues
- Squeeze glutes hard
- Push through heels
- Keep core tight
- Maintain neutral spine
Breathing
Inhale as you lower hips; exhale as you lift and squeeze glutes.
Tempo
2-1-2
Range of Motion
Lift hips until body aligns straight from shoulders to knees; lower until lower back contacts floor without arching.
Safety
Safety Notes
- Avoid excessive hip height to prevent back strain
- Stop if lower back pain occurs
- Use mat for comfort on hard floors
Spotting
Not required for bodyweight exercise; self-spot by controlling descent.
Common Mistakes
- Arching lower back
- Pushing through toes
- Knees caving inward
When to Avoid
- Acute lower back pain
- Recent hip surgery
Flexibility Needed
- Adequate hip extension range
- Basic ankle dorsiflexion
Build Up First
- Core engagement awareness
Also known as
Glute Bridge, Hip Bridge, Basic Glute Bridge
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