Skip to content

Glute Bridge

Reps
10–15
Video from @SportsinjuryclinicNet, not affiliated with Talala

How to do it

  1. 1

    Lie on your back with knees bent, feet flat under your knees, and breathe in.

  2. 2

    Breathe out as you press through both feet and lift your hips.

  3. 3

    Breathe in as you pause with knees, hips, and shoulders in a long line.

  4. 4

    Breathe out as you lower your hips slowly to the floor.

Where you should feel it: Your glutes and the backs of your thighs.

What your coach says mid-set

  • “Press through your heels to lift”
  • “Squeeze your glutes as your hips rise”
  • “Lower your hips slowly”

Common mistakes

Arching your lower back at the top

Lift only until your knees, hips and shoulders make a line, and squeeze your glutes.

Other versions

  • Banded Glute Bridge
  • Staggered Glute Bridge
  • Single-Leg Glute Bridge
  • Long-Lever Glute Bridge
  • Bench Elevated Glute Bridge
  • Dumbbell Glute Bridge

Your personal trainer, minus the $150 and awkwardness

500+ exercises with modifications customized to you.

Download on the App StoreAndroid coming soon