Glute Bridge exercise is an effective bodyweight exercise you can do to develop your glutes, hamstrings, calves and your lower back.

Glute Bridges can be used as a warm up before exercise especially when planning to lift heavy for Squats, Deadlifts and any type of overhead pressing.

This is an important exercise to build strength in the lower back and hamstring muscles.

Glute Bridge is a good exercise to include in your exercise rotation if you participate in activities that involve running, jumping and trunk rotation such as tennis, basketball and soccer.

Glute Bridge How To (Bench Version)

  • Sit horizontally on a flat bench.
  • Slide down but keep your shoulders and head firmly on the bench.
  • Your feet must be flat on the floor and legs at a 90 degree bend.
  • Drop your hips toward the ground until you feel a stretch on your glutes.
  • Contract your glutes then drive the hips up and back to starting position by pushing with your heels.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

When dropping your glutes, do not let it touch the floor. Focus on getting the stretch at the bottom and the contraction at the top position.

Try to push your hips higher past parallel position so you can get a tighter contraction on your glutes and hamstrings.

Variations: Hip Thrust, Single Leg Glute Bridge, Glute Ham Raise

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: n/a

Glute Bridge

How To Do Glute Bridge