Muscles worked
What the glute bridge trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Lie down. Lie on your back on a mat with your arms by your sides, palms down, and your head resting on the floor.
- 02
Set your feet. Bend your knees and plant your feet flat, about hip width apart, with toes pointing forward or turned out slightly.
- 03
Find the distance. Walk your heels in until they sit about a hand's length from your glutes, so your knees bend to roughly 90 degrees and your shins are close to vertical at the top.
- 04
Brace. Take a breath and gently brace your abs, ribs down, so your lower back stays neutral and does not arch off the floor.
Step by step
How to do the glute bridge
- 01
Drive through your heels. Push your heels and whole foot into the floor and lift your hips straight up. Keep your upper back and head on the mat.
- 02
Finish in a straight line. Stop when your body is straight from shoulders to knees. Your hips should be fully open without your lower back arching.
- 03
Squeeze. Squeeze your glutes hard at the top for one to two seconds, keeping your knees in line with your toes.
- 04
Lower under control. Lower your hips back to the floor over about two seconds. Tap the floor lightly and start the next rep without resting.
Cues to say in your head
- Heels into the floor
- Ribs down
- Squeeze at the top
- Shoulders to knees straight
- Knees in line with toes
- Slow on the way down
Fix these first
Common mistakes
Arching the lower back at the top
Stop at a straight line from shoulders to knees. Keep your ribs down and finish with a glute squeeze, not by pushing your belly up.
Feeling it mostly in the hamstrings
Your feet are probably too far away. Walk them in until your shins are near vertical at the top and drive through your heels with your whole foot flat.
Feeling it mostly in the quads
Your feet are probably too close. Slide them out until your shins are near vertical at the top.
Knees caving in or flaring wide
Keep your knees in line with your toes. A light band just above the knees helps you feel the right position.
Rushing the reps
Pause and squeeze for one to two seconds at the top and lower under control. Bouncing off the floor takes the work away from the glutes.
Stay safe
The glute bridge is low risk because you start and finish on the floor, and failing a rep just means lowering your hips. If you add a dumbbell or plate, hold it on your hip bones with both hands and pad it so it does not dig in. Lower back pain often means you are arching at the top, so shorten the range and brace. Stop if you feel sharp pain in your back, hips or knees, and get it checked by a physical therapist or doctor if it keeps happening.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Technique | 2 to 3 | 10 to 15 | 30–50% 1RM | 30 to 60 sec |
| Muscle | 3 to 4 | 10 to 15 | 60–70% 1RM | 60 to 90 sec |
| Endurance | 2 to 3 | 20 to 30 | 40–55% 1RM | 30 to 60 sec |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Muscle sets
129–151lb
3 to 4 sets of 10 to 15 reps, 60 to 90 sec rest. Add a dumbbell, plate or band once bodyweight reps get easy. Take sets close to failure.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Glute Bridge questions
What muscles do glute bridges work?
Mainly the glutes, with the hamstrings and adductors helping to extend the hips. Your abs and lower back hold your trunk steady.
What is the difference between a glute bridge and a hip thrust?
A glute bridge is done with your upper back on the floor, while a hip thrust puts your upper back on a bench, which gives a longer range of motion. Bridges are easier to learn and need no equipment; hip thrusts are usually loaded with a barbell and suit heavier, progressive training.
What is a frog pump?
A frog pump is a glute bridge with the soles of your feet pressed together and your knees falling out to the sides. The range is short and it is usually done for high reps, often 20 or more, as a warm up or finisher.
Why do I feel glute bridges in my hamstrings?
Usually your feet are too far from your body. Bring your heels closer so your shins are near vertical at the top and drive through your heels with your whole foot flat.
How many glute bridges should I do?
Start with 2 to 3 sets of 10 to 15 slow reps with a squeeze at the top. When you can do 20 easy reps, add a weight on your hips or move to a single leg version.
Are glute bridges enough to grow your glutes?
They are a good start, especially for beginners, but bodyweight bridges get easy quickly. To keep building muscle, add load over time and pair them with squats, lunges or hinges.
Train in Protocol
Log your glute bridge by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.