Glute Bridge

The floor version of the hip thrust: pure hip extension with no kit and almost no lower-back stress. An ideal starting point to activate and build glutes at home.

• Isolation
• Bodyweight
• Beginner

How to do it

• Lying down, heels close to your glutes
• Lift your hips by squeezing your glutes, not by arching your lower back
• At the top: a straight shoulder-to-knee line, pause 1–2 s
• Ribs down; the movement comes from your hips

Sets, reps and tempo

Ranges: 12–20 reps · 0–2 RIR

Tempo: Lift for 1 s, squeeze at the top for 2 s, lower for 2 s

Common mistakes

• Pushing with your lower back instead of your glutes
• Not reaching full hip extension
• Placing your feet too far from your glutes

Muscles worked

Primary

• Glutes

Secondary

• Hamstrings

Alternatives

• Hip Thrust
• Single-Leg Glute Bridge