How to Do the Glute Bridge: Form, Sets, Progression
The Glute Bridge is a bodyweight exercise that mainly works your glutes. Beginners start with 2 sets of 12–15 reps and try one more rep next time.
Form in 3 steps
- Lie on your back with your knees bent and your feet hip-width apart, close to your butt. Rest your arms at your sides.
- Keep your ribs down. Breathe out and push through your heels to lift your hips.
- Squeeze your glutes for 1–2 seconds when your shoulders, hips, and knees form a straight line, then breathe in and lower slowly.
Common mistakes
- Arching your back to lift higher: your lower back takes over. Keep your ribs down and stop at a straight line.
- Feet too far from your butt: you only feel it in your hamstrings. Bring your feet in closer.
- Dropping right away from the top: your glutes miss out. Squeeze for 1–2 seconds at the top before lowering.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3 sets | 8–10 reps | 1 min 30 sec |
| Build muscle | 3 sets | 10–15 reps | 1 min 15 sec |
| Lose fat | 3 sets | 12–15 reps | 45 sec |
| General health | 2 sets | 12–15 reps | 1 min |
How to progress
Bodyweight and band exercises progress by reps, not weight. DailyFit looks at your best set last time and asks for one more rep today.
Alternatives
Add the Glute Bridge to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
Get DailyFit freeNo ads · 7-day free Premium trial
FAQ
I only feel the Glute Bridge in my hamstrings.
Bring your feet a bit closer to your butt and focus on pushing through your heels. Squeezing your glutes hard at the top makes them much easier to feel.
Keep reading
Routine
3-Day Full-Body Gym Routine for Beginners
If you're new to the gym, a full-body routine three times a week is the best place to start
Routine
30-Minute Back Workout
If you only have 30 minutes, three back exercises that pull from different angles plus one rear delt move is all you need
Routine
Chest Workout Routine
A solid chest workout needs just three things: one heavy press, one press at a different angle, and one fly to stretch your chest
Routine
Leg Day Workout
A balanced leg day includes one squat, one hip hinge, and one leg press movement
Routine
Shoulder Workout Routine
To build broader shoulders, you need overhead presses plus moves that target the side and rear delts on their own
Routine
Arm Workout Routine (Biceps and Triceps)
Alternating biceps and triceps lets you get through an arm workout efficiently with little downtime