The Glute Bridge is a beginner-friendly bodyweight strength exercise that targets the glutes, with the hamstrings and abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesGlutes
Secondary musclesHamstrings, Abs
EquipmentBodyweight
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Glute Bridge
Lie on your back with your knees bent and feet flat, hip-width apart.
Set your arms out at roughly 45 degrees with the palms down.
Draw your ribs down and flatten your lower back into the floor.
Press through your heels and lift the hips by squeezing the glutes.
Stop when knees, hips and shoulders line up, then hold briefly.
Lower the hips back to the floor under control and repeat.
02 The payoff
Why it earns its spot
Loads hip extension with no equipment and almost no skill requirement.
Teaches the pelvic control that transfers to hinges, squats and hip thrusts.
Scales easily to single-leg, banded and externally loaded versions.
03 Don't do this
Common mistakes
Pushing the hips past a straight line, which arches the lower back instead of loading the glutes.
Driving through the toes, which pulls the hamstrings in and makes them cramp.
Setting the feet too far from the hips, so the hamstrings take over from the glutes.
Rushing the lowering phase, which removes most of the time the glutes spend under tension.
EGON Put it on record
Track it in EGON.
Log every set of the Glute Bridge, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
