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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

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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