Glute Bridge
Hip extension lying on your back for glutes.
- Primary muscleGlutes
- EquipmentBodyweight
- TypeCompound
- MovementHip hinge
- LevelBeginner
- Glutes
- Bodyweight
How to do the Glute Bridge
4 steps, in the order you do them.
- Lie on your back with your knees bent, feet hip-width apart near your glutes, and arms at your sides.
- Push through your heels and lift your hips until your knees, hips, and shoulders are in line.
- Squeeze your glutes for a second at the top without arching your lower back.
- Lower with control without fully resting on the floor.
Muscles worked
Common Glute Bridge mistakes
What goes wrong most often when you do the Glute Bridge, and how to fix it.
Your feet are too far from your hips and the back of your thigh cramps.
Bring your heels in until you can touch them with your fingertips with your arms extended.
As you rise, you arch your lower back to get more height.
Rise to the line of knees, hips and shoulders and squeeze your glutes, without going past it.
Your knees fall out or cave in as you rise.
Keep your knees in line with your feet, hip-width apart, through the whole range.
Alternatives to the Glute Bridge
They work the glutes with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 3 of the 36 routines.
- Beginners3 × 15–20
- Rest1:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Bodyweight Home 3 Days | Beginner | 3 × 15–20 | 1:00 |
| Home with Dumbbells 4 Days | Beginner and intermediate | 3 × 15–20 | 1:00 |
| Metabolic circuit 3 days | Beginner and intermediate | 3 × 15–20 | 1:00 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Glute Bridge
- Bodyweight Home 3 Days3 days · 35 min · BeginnerSee routine →
- Home with Dumbbells 4 Days4 days · 45 min · Beginner and intermediateSee routine →
- Metabolic circuit 3 days3 days · 40 min · Beginner and intermediateSee routine →
More glutes exercises
Plate-Loaded Hip ThrustGlutes · Machine
Barbell Hip ThrustGlutes · Barbell
Single Leg Glute BridgeGlutes · Bodyweight
Multi Hip AdductionAdductors · Machine
Frequently asked questions
What muscles does the Glute Bridge work?
The Glute Bridge works mainly the glutes.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 15 to 20 reps with 1 minute of rest.
Which routines include the Glute Bridge?
It appears in 3 of the 36 Mobbe routines, such as Bodyweight Home 3 Days, Home with Dumbbells 4 Days, and Metabolic circuit 3 days.