Glute Bridge: how to do it right
In short: The glute bridge is a floor-based hip extension that loads the glute max in the shortened position, with peak tension at the top of the bridge.
How to do it, step by step
- 1Lie on your back, feet flat near your glutes, hip-width apart, arms at your sides.
- 2Tuck your pelvis slightly (posterior tilt) to lock your lower back before pushing.
- 3Drive through your heels and lift your pelvis until shoulders, hips and knees are in line.
- 4At the top, squeeze your glutes hard for 1 second, without arching your lower back.
- 5Lower slowly over 2 to 3 seconds without fully setting your pelvis down between reps.
The mistake to avoid
Don't push through your toes. Press through your heels.
Other common mistakes
- Arching your lower back at the top to go higher: the movement is coming from your lower back, not your glutes; keep a slight posterior tilt and stop the range at alignment.
- Pushing through your toes: it recruits the quads; keep your weight on your heels to target the glutes.
- Rushing through with no pause at the top: you lose the peak tension; hold a 1-second squeeze on every rep.
- Knees drifting apart or caving in: keep them in line with your hips by bracing the adductors.
Muscles worked
- Main:
- Glutes
- Supporting:
- Hamstrings
The glute max is the prime mover: it produces hip extension and locks the pelvis at the top. The hamstrings assist the extension and stabilize. The adductors and transverse abdominis help with bracing so your knees don't drift apart.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Barbell Hip Thrust ›
- Single-Leg Hip Thrust ›
- Dumbbell Floor Glute Bridge ›
- Cable Pull-Through ›
- Cable Hip Extension ›
Frequently asked questions
How do I do this exercise?
Lie on your back, feet flat near your glutes, hip-width apart, arms at your sides. Tuck your pelvis slightly into posterior tilt, drive through your heels and lift until shoulders, hips and knees are in line. At the top squeeze your glutes hard for 1 second, then lower slowly without fully setting your pelvis down.
How high do I go?
Go up until shoulders, hips and knees are in line, no higher. Tension peaks at the top, when the glute is shortened, so the useful rep happens there: hold 1 second and squeeze. The bottom is lightly loaded, don't fully set your pelvis down so you keep the tension. If you go higher it's your lower back arching, not your glutes.
I don't feel anything, is that normal?
You should feel your glutes, not your lower back or thighs. Push through your heels, not your toes, and imagine tucking your hips in slightly at the top. The glute bridge rewards connection: one well-executed second of squeeze is worth three sloppy reps. Go lighter if needed so you can first feel your glutes start the lift.
How fast should I do the movement?
Lift with a firm drive through your heels, hold 1 second at the top while squeezing, then brake the way down over 2 to 3 seconds. The squeeze at the top and the controlled return do the work, not speed.
How should I breathe?
Breathe in at the bottom, breathe out as you drive up, then keep a light abdominal brace during the second of squeeze. Keep your ribs down so the exhale doesn't turn into a lumbar arch.