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Glute Bridge

Foundational hip extension — great for beginners or warm-ups.

BeginnerBodyweight3 × 15–20
Glute Bridge demonstration thumbnail — How To Do A Glute Bridge
GlutesBodyweight

Glute Bridge

Demo · Well+Good

Verified Glute Bridge demonstration by Well+Good. Click to play.

How to do the Glute Bridge

  1. 1Heels close to butt
  2. 2Squeeze at top
  3. 3No arching

Benefits of the Glute Bridge

  • Builds strength and size in the glutes through a full, controlled range of motion
  • Needs no equipment — trainable at home, outdoors or while traveling
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services