Glutes · Compound

Glute Bridge

A floor bridge that activates and strengthens the glutes, with or without load.

MAIN MUSCLE
Glutes
ALSO WORKS
Hamstrings, Core
EQUIPMENT
Bodyweight, Barbell
LEVEL
Beginner
REPS
12-20
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Lie on your back with knees bent and feet flat, hip-width apart.

  2. Brace the abs and press the lower back gently into the floor.

  3. Drive through the heels to lift the hips until knees, hips and shoulders align.

  4. Squeeze the glutes, then lower slowly.

COMMON MISTAKES

  • Arching the lower back to finish; tuck the chin and ribs and finish with the glutes.
  • Feet too far or too close; set them so shins are vertical at the top.

TIPS

  • Pause one second at the top with a hard glute squeeze.

QUESTIONS

Which muscles does Glute Bridge work?

The main muscle is Glutes. It also works Hamstrings, Core.

How many reps should I do?

FORGE suggests 12-20 reps for Glute Bridge. The app adjusts sets and reps to your goal and level.

What can I do instead of Glute Bridge?

These train the same muscles: Barbell Hip Thrust, Single-Leg Hip Thrust, Frog Pump.