Floor Glute Bridge: how to do it right
In short: Hip extension lying on the floor to load the glute max in the shortened position, with peak tension at the top lockout.
How to do it, step by step
- 1Lie on your back, feet flat, heels close to your glutes, hip-width apart.
- 2Tilt your pelvis into posterior tilt to flatten out the arch before you push.
- 3Push through your heels and raise your hips until your shoulders, hips and knees are aligned.
- 4At the top, squeeze your glutes hard for 1 second as if you were crushing a nut between your cheeks.
- 5Lower slowly over 2 to 3 seconds without fully resting your pelvis.
- 6Chain the reps without losing tension at the bottom.
The mistake to avoid
Don't arch your lower back. Push through your heels.
Other common mistakes
- Arching your lower back as you push: keep your pelvis in posterior tilt so the glutes, not the lower back, do the work.
- Going too high into hyperextension: stop when your body is aligned, don't push beyond it.
- Skipping the squeeze at the top: the peak tension is there, hold for 1 second or you lose the whole benefit.
- Pushing through your toes: stay anchored in your heels to target the glutes and hamstrings.
Muscles worked
- Main:
- Glutes
- Supporting:
- Hamstrings
Glute max: prime mover of hip extension, especially targeted at the end of the range. Hamstrings: assist the extension and stabilize the pelvis. Spinal erectors and transverse abdominis: brace the trunk to prevent arching.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Glute Bridge ›
- Barbell Hip Thrust ›
- Single-Leg Hip Thrust ›
- Band Glute Bridge ›
- Dumbbell Floor Glute Bridge ›
Frequently asked questions
How do I do this exercise?
On your back, feet flat, heels close to your glutes, hip-width apart. Tilt your pelvis to flatten the arch BEFORE you push, then raise your hips by pushing through your heels until your shoulders, hips and knees are aligned. Squeeze for one second at the top.
How high do I go?
Up to the alignment of shoulders, hips and knees, and you stop there. Going higher means arching your lower back: you gain nothing for the glutes and you load your lower back.
I don't feel anything, is that normal?
You should feel your glutes, especially at the top. If you only feel the back of your thighs or your lower back, bring your heels closer to your butt and exaggerate the pelvic tilt before you push.
How fast should I do the movement?
Controlled rise, one second of squeeze at the top, lower over 2 to 3 seconds without fully resting your pelvis. This movement rewards intent, not speed.