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Glute Bridge

Glute Bridge trains 2 of the 18 muscle groups Full Coverage tracks: Glutes 80%, Hamstrings 20%.

Accessory Level: Beginner Bodyweight Push Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Glute Bridge - Start position
Start position
Glute Bridge - Finish position
Finish position

How to do it

  1. Lie on your back, knees bent, feet flat and close to your glutes, arms at your sides.
  2. Push through your heels and lift your hips off the floor.
  3. Squeeze your glutes hard at the top, with your body in a straight line from knees to shoulders.
  4. Hold for a beat, then lower under control.
  5. If you feel it in your hamstrings, bring your heels closer to your glutes.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Barbell Hip Thrust, it loads Glutes 20 points lower, Quads 15 points lower, Adductors (inner thigh) 15 points lower. It needs Bodyweight where the other uses Barbell + Bench. Compared with the Bodyweight Step-Ups, it loads Quads 75 points lower, Abductors (outer hip) 35 points lower, Calves 30 points lower.

Other ways to train this

Other exercises for the Glutes

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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