The glute bridge is the beginner-accessible version of the hip thrust. It teaches glute activation from the floor and can be loaded with a dumbbell or plate across the hips once bodyweight is no longer challenging.
Get the Glute Bridge in tomorrow's workout
Text START to get a personalized program that includes this exercise — delivered daily by SMS.
7-day free trial · Cancel anytime via SMS · No app required
Form Guide
Step-by-step: Glute Bridge
1Lie on your back, feet flat on the floor, knees bent to 90 degrees.
2Drive through your heels to bridge your hips to the ceiling.
3Tuck your pelvis under at the top (posterior pelvic tilt) — this is the key to glute vs lower back activation.
4Squeeze your glutes hard at the top for 1–2 seconds.
Common Mistakes
What most people get wrong
Hyperextending at the top: your back arches too much. Tuck the pelvis.
Driving through the toes: shifts load to the calf and lower back. Heels into the floor.
Programming
How to program the Glute Bridge
Bodyweight: 3 sets of 15–25 reps as warm-up or glute activation before squats/deadlifts. Loaded: hold a dumbbell across your hips and progress to 3 sets of 10–15 reps. Graduate to hip thrusts once you're comfortable with the movement.