- Trains the glutes and hamstrings with almost no load on the spine
- Stop at a straight line from shoulders to knees, ribs down
- Pause at the top and control the lowering
- Progress with bands, weight, a single leg, then the hip thrust
- Level
- Beginner
- Trains
- Glutes, Hamstrings, Core
- Kit
- None (bodyweight), Optional mini band or dumbbell
What the glute bridge trains and why it is worth doing
The glute bridge trains your glutes and hamstrings while your trunk muscles hold your pelvis steady. It is the floor-based cousin of the hip thrust, with a smaller range and less load, which makes it very easy to learn.
It is a staple of rehab programmes for back, hip and knee pain because it strengthens the hips without much load through the spine or knees. For lifters, a set or two before squats or deadlifts is a good way to get the glutes working. If you sit at a desk all day, it is a quick way to wake your hips up.
How to do a glute bridge
- Lie on your back with your knees bent and feet flat, about hip width apart, heels 20 to 30 cm from your backside.
- Rest your arms by your sides with your palms down. Gently draw your lower ribs towards the floor.
- Breathe out and push through your heels to lift your hips until your body forms a straight line from shoulders to knees.
- Squeeze your glutes at the top and hold for one to two seconds.
- Lower slowly until your backside lightly touches the floor, then go again.
Common mistakes
- Pushing up with your lower back. If you arch hard at the top, your back is doing the work. Stop at a straight line and keep your ribs down.
- Hamstrings cramping. Your feet are too far away. Bring them a little closer to your backside.
- Knees falling in or out. Keep them in line with your feet. A mini band just above the knees gives you something to push against.
- Rushing. Fast, bouncing reps miss the point. Control the lowering and pause at the top.
Easier and harder versions
Start where you are comfortable and move up one step at a time.
- Easier: a smaller range, lifting only a few centimetres, if you are easing back after an injury.
- Harder: a banded bridge, pushing your knees out against a mini band.
- Harder: a weighted bridge with a dumbbell or plate resting on your hips.
- Harder: a single leg bridge, with one foot planted and the other leg held straight.
- Harder: shoulders on a bench with a barbell across your hips, which is the full hip thrust.
How to programme the glute bridge
As a main exercise for beginners, 3 sets of 12 to 15 reps two or three times a week works well, with about 60 seconds' rest. When 15 reps with a two second pause feels easy, move on to a harder version.
As a warm-up, 1 to 2 sets of 10 to 15 before a lower body session is plenty. It also fits into a short home routine on days you cannot get to the gym, alongside the dead bug and the bird dog.
If you are using bridges as part of rehab, the right dose depends on what is going on. The on-site physio at Lycan Strength can assess you and build a home exercise programme that fits, and members get 20% off treatment.
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Questions
Are glute bridges good for lower back pain?
They are often part of a back pain programme because they strengthen the hips without loading the spine much. They are not a fix on their own, and our guide to [lower back pain](/physiotherapy/conditions/lower-back-pain/) explains what else usually helps.
How many glute bridges should I do?
Two or three sessions a week of 3 sets of 12 to 15 is plenty for most people. You do not need to do them daily unless a physio has given you a specific plan.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
