Exercises › Glute bridge

Glute bridge

Lie on your back with knees bent, feet flat. Squeeze your glutes to lift your hips until your body forms a line from knees to shoulders, pause, and lower.

StrengthNo equipmentDifficulty 1 of 3

Two-panel demonstration of the glute bridge, showing the start and finish positions — Start and finish positions

How to do it

Lie on your back with knees bent, feet flat. Squeeze your glutes to lift your hips until your body forms a line from knees to shoulders, pause, and lower.

Muscles worked

Front

Back

glutesprimary
hamstrings
adductors

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

Other options in this pattern

Band lateral walkresistance bands · difficulty 1/3
Barbell hip thrustbarbell + bench · difficulty 2/3
Dumbbell elevated glute bridgedumbbells + bench · difficulty 2/3
Machine glute pressmachines · difficulty 1/3

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2