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Glute bridge

Lift the pelvis with both feet supported and the upper back resting on the floor.

Bridge family

Glute bridge

DemandEasy
Equipment requiredBodyweight + Floor space
Muscle focusGlutes · Hamstrings · Abs

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Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.
Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

  1. Lie on your back with bent knees and feet around hip width, resting the arms comfortably.
  2. Press through the feet and lift the pelvis without forcing a low-back arch.
  3. Lower slowly until the pelvis rests on the floor.

Form cues

  • Keep the knees aligned with the feet.
  • Stop before the ribs flare.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

In pregnancy, after the first trimester, keep time flat on your back to a few minutes: prop your upper body up, or use a side-lying or all-fours version. Roll onto your side if you feel dizzy, sick or unwell. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

What it works

Muscles

Main: Glutes. Also: Hamstrings, Abs.

Anatomy: Gluteus maximus, Piriformis, Obturator internus.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

Workouts that use it

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Pain guides that use it

Part of a staged plan, with when to get help first.

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Guides that use it

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Similar moves

Band-resisted glute bridge demonstrated on the 3D figure3D demoBand-resisted glute bridgeBeginner · A band + An anchor pointStaggered-stance bridge (offset bridge) demonstrated on the 3D figure3D demoStaggered-stance bridge (offset bridge)Beginner · No equipmentStability ball hip bridge demonstrated on the 3D figure3D demoStability ball hip bridgeBeginner · Exercise ballBodyweight squat demonstrated on the 3D figure3D demoBodyweight squatBeginner · No equipmentShrimp squat demonstrated on the 3D figure3D demoShrimp squatExpert · No equipmentSlider hamstring curl demonstrated on the 3D figure3D demoSlider hamstring curlIntermediate · No equipment

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Questions people ask

What muscles does the Glute bridge work?

Mainly the glutes, with help from the hamstrings and abs.

What equipment do I need for the Glute bridge?

No equipment: your body weight and a little floor space.

Is the Glute bridge good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Single-leg glute bridge.

What is an easier alternative to the Glute bridge?

Try the Pelvic tilt into bridge. Both are written steps in the same progression.

How do I make the Glute bridge harder?

Progress to the Single-leg glute bridge or the Glute kickback (quadruped hip extension). Follow that guide’s technique and any stated timing.