The glute bridge is hip extension from the floor: shoulders down, knees bent, hips driven up until your body is one line from knees to shoulders. It needs nothing at all, and because the floor caps how far you can go, it is the version to learn the movement on before you put a bar across your hips.
How to do it
- Same movement as a hip thrust but from the floor, so the range is shorter.
- Squeeze at the top for a count rather than rushing back down.
Common mistakes
- Pushing the hips up with the lower back instead of the glutes.
What it trains
- Glutes
- drive the hips to the top and hold them there — the prime mover
- Hamstrings
- assist the hip extension, and take over entirely if your feet drift too far out
- Abs
- keep the ribs pinned so the lift is hip movement, not a lower back arch
- Adductors
- stop the knees falling apart under the load
Variations and alternatives
Common questions
What is the difference between a glute bridge and a hip thrust?
Your shoulders. A bridge starts on the floor, a hip thrust has your upper back on a bench — which roughly doubles the range of motion and lets the glutes work through a much longer stretch. The bridge is easier to set up and easier to do anywhere; the thrust is the one you load heavily.
Why do I get cramp in my hamstrings doing glute bridges?
Almost always foot position. Walk your heels in until they are directly under your knees, then push through the heels rather than the toes — with the feet further out the hamstrings are in a shortened, high-leverage spot and cramp. Squeezing the glutes before you start the first rep helps too.
How do I make bodyweight glute bridges harder?
Single leg first, then add load. One-leg bridges roughly double the demand at zero cost, and after that a dumbbell or plate across the hips is the obvious step. Once a loaded bridge is easy, move to a bench and make it a hip thrust — the longer range is the real progression.
Should I pause at the top?
Yes, a second or two. The top is where the glute is shortest and where the tension actually peaks in this movement, so racing through the lockout skips the part you came for.
In StackUp. Logged as reps per set. Add weight if you use a belt or a dumbbell and StackUp progresses it like any other lift. Get the app.
Glutes
