Glute bridge bodyweight
A supine bodyweight exercise that isolates and strengthens the glutes and hamstrings by lifting the hips toward the ceiling. This movement is highly effective for improving hip extension, waking up underactive glutes, and stabilizing the core without straining the lower back.
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- Lie flat on your back on an exercise mat with your knees bent and feet flat on the floor, hip-width apart.
- Place your arms flat on the floor by your sides, palms facing down.
- Engage your core and squeeze your glutes, then press through your heels to lift your hips toward the ceiling until your knees, hips, and shoulders form a straight line.
- Hold the contraction at the top for one to two seconds, focusing on squeezing your glutes.
- Slowly lower your hips back down to the starting position, maintaining control throughout the movement.
Muscles worked
GlutesHamstringsCoreLower Back
Form tips
- Drive the movement entirely through your heels rather than your toes to maximize glute activation.
- Keep your ribs down and core engaged throughout the movement to prevent your lower back from arching.
- Keep your knees aligned with your hips and feet; do not let them cave inward during the lift.
Common mistakes
- Hyperextending the lower back at the top of the movement instead of keeping a neutral spine.
- Pushing through the toes, which shifts the focus to the quadriceps instead of the glutes.
- Rushing through the repetitions without holding the contraction at the peak.
FAQ
How many reps and sets of the bodyweight glute bridge should I do?
For general strength and endurance, aim for 3 sets of 12 to 20 controlled repetitions, focusing on a 2-second hold at the top of each rep.
Why do I feel this exercise more in my lower back than my glutes?
This usually happens because of hyperextending the lumbar spine at the top. Ensure you keep your core braced and only lift your hips as high as your glutes can actively push them.
Can I make the bodyweight glute bridge harder without adding weights?
Yes, you can increase the difficulty by performing single-leg glute bridges, placing a resistance band around your knees, or elevating your feet on a step.
