How to Do Glute Bridge
Start and end of one clean rep of Glute Bridge.
Quick facts
| Primary muscle | Glutes |
|---|---|
| Secondary muscles | Hamstrings, Core |
| Equipment | Bodyweight |
| Category | Strength |
How to perform Glute Bridge
- Lie on your back with knees bent and feet flat on the floor.
- Place your arms at your sides for stability.
- Drive through your heels to lift your hips toward the ceiling.
- Squeeze your glutes at the top, then lower under control.
Muscles worked
- Glutes (primary): extends and stabilises the hip — the engine behind hinges, squats and sprints.
- Hamstrings (secondary): bends the knee and extends the hip through hinges and pulls.
- Core (secondary): braces the trunk and resists twisting to protect the spine.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Bodyweight movement: once you own the top of a rep range, progress by slowing the tempo, pausing at the hardest point, or moving to a harder variation instead of adding load.
Form tips
- Finish each rep by squeezing the glutes and standing fully tall, without over-arching the back.
- Own the largest range you can control with clean form before you chase extra reps.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Stop a rep or two short of failure on most sets to keep form clean and recover faster.
Common mistakes
- Turning a hip hinge into a squat and losing the stretch on the glutes.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Glute Bridge work?
Glute Bridge mainly works the glutes, with the hamstrings, core helping as secondary movers.
What equipment do I need for Glute Bridge?
None — Glute Bridge is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Glute Bridge?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Bodyweight movement: once you own the top of a rep range, progress by slowing the tempo, pausing at the hardest point, or moving to a harder variation instead of adding load.
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