Single-leg glute bridge
Full guide coming soon
Glute Bridge
The glute bridge is a floor exercise where you lie on your back and lift your hips. It trains the glutes and hamstrings with no equipment, and it is a common first step before the hip thrust.
- Beginner
- Isolation
- No equipment
- glutes
- hamstrings
Left: start position. Right: end position. Orange: the muscles that work.
How to do the glute bridge
- Lie on your back with your knees bent and your feet flat on the floor, about hip-width apart. Rest your arms by your sides.
- Move your heels close enough that your fingertips can almost touch them.
- Breathe in and tighten your abs so your lower back stays flat against the floor.Breathe
- Press through your heels and lift your hips off the floor.
- Stop when your body is straight from your knees to your shoulders. Do not arch your back to go higher.
- Squeeze your glutes hard for a moment at the top, then lower your hips slowly to the floor.
Breathing. Breathe in on the floor and brace, breathe out as you lift your hips, and breathe in again as you lower.
Tips
- Push your knees out slightly as you lift. Many people feel the glutes better this way.
- A resistance band just above the knees adds work for the side of the hips.
Muscles worked
The glute bridge works mainly the glutes and hamstrings.
- Glutes (main muscle)
- Hamstrings (main muscle)
- Abs (core) (also works)
- Quads (also works)
| Muscle | Role |
|---|---|
| Glutes | Main mover. They lift the hips and work hardest at the top, where you squeeze. |
| Hamstrings | Help the glutes extend the hip. They work more when your feet are farther from your hips. |
| Abs (core) (also works) | Keeps the pelvis and ribs in line, so the lift comes from the hips and not from the lower back. |
| Quads (also works) | Hold the knee angle steady and help a little to push the hips up. |
Sets, reps and rest
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginner (first weeks) | 2 | 12-15 reps | 60 s |
| Build muscle | 3 | 10-15 reps | 60 s |
| Get stronger | 3 | 8-10 reps | 90 s |
| General fitness | 2 | 12-15 reps | 60 s |
| Fat loss (with more daily activity) | 2 | 15-20 reps | 45 s |
These numbers come from the same rules as the Oh My Coach app. Use a load that leaves 1 to 3 reps in reserve. When you reach the top of the range in every set, add a little load or move to the harder version (double progression). What is double progression?
Common mistakes
-
Arching the lower back at the top
Why it matters: The extra height comes from the spine, not the hips, so the glutes do less and the lower back works more.
Fix: Stop when your knees, hips and shoulders form a straight line. Keep your ribs down.
-
Pushing through the toes
Why it matters: The weight shifts to the front of the foot and the quads take more of the work.
Fix: Press through your heels. You can lift your toes slightly off the floor to feel it.
-
Hamstrings cramping
Why it matters: Feet placed far from the hips make the hamstrings do more than they can hold.
Fix: Walk your feet closer to your hips and focus on the glute squeeze.
-
Rushing the reps
Why it matters: Fast reps skip the top position, where the glutes work hardest.
Fix: Pause at the top and lower under control.
Make it easier or harder
- This exercise Glute bridge
- Harder Single-leg glute bridge
When you can do every set at the top of the rep range with good form, move to the single-leg glute bridge.
Versions of this exercise
Alternatives
Same main muscle and the same movement pattern first, from the same rules as the app's swap list.
Single-leg glute bridge
Same movement pattern
Full guide coming soon
Cable glute kickback
Same movement pattern
Full guide coming soon
Band glute kickback
Same movement pattern
Full guide coming soon
Kettlebell deadlift
Same main muscle
Full guide coming soon
Hip Thrust (Barbell)
Same main muscle
Kettlebell swing
Same main muscle
What you need
No equipment You can do this exercise anywhere.
Take care if
If your lower back hurts during the bridge, stop. Lift your hips less high and focus on keeping your ribs down.
Compared with
Questions
What muscles does the glute bridge work?
The glute bridge works the glutes first, with help from the hamstrings. The abs keep your pelvis in line, and the quads hold the knee angle.
What is the difference between a glute bridge and a hip thrust?
In a glute bridge your upper back is on the floor. In a hip thrust it is on a bench, so the hips move through a longer range. A small EMG study of the barbell versions found higher glute activity in the bridge than in the hip thrust. The hip thrust gave higher quad activity.
Is the bodyweight glute bridge enough to build strength?
For beginners it is a good start. In an EMG study of bodyweight rehab exercises, the two-leg bridge stayed below the activity level the authors linked with strength gains. They saw it as better for endurance and control. Add load or switch to the single-leg version to make it harder.
How do I make the glute bridge harder?
Do the single-leg glute bridge, hold a dumbbell on your hips, or put your shoulders on a bench and move to the hip thrust.