Reps Only exercise

Glute Bridge form, muscles worked, and workout tracking

The glute bridge is a supine hip extension exercise in which the lifter drives the hips off the floor with the knees bent, targeting the gluteus maximus with secondary contribution from the hamstrings. Lifters use it as a foundational glute-strengthening and activation movement, since it trains hip extension without spinal loading, making it well suited to warm-ups, rehabilitation, and high-rep hypertrophy work.

Glute Bridge illustration

How to do Glute Bridge

  1. 1Lie on your back with your knees bent, feet flat on the floor about hip-width apart, and heels close enough to touch with your fingertips.
  2. 2Tilt your pelvis to flatten your lower back and brace your core.
  3. 3Exhale as you push through your heels and drive your hips up until your body forms a straight line from knees to shoulders.
  4. 4Squeeze your glutes at the top rather than arching your lower back to gain extra height.
  5. 5Inhale as you lower your hips under control to just above the floor, then repeat without resting between reps.

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Track Glute Bridge in Plates

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