Glute bridge: how to do it, muscles worked and variations
Hip extension from the floor to train the glutes with an accessible progression.
- Main muscles
- Gluteus maximus, Gluteus medius
- Secondary muscles
- Hamstrings, Adductors
- Equipment
- Bodyweight, Barbell, Resistance band
- Variations
- 8
All 8 variations
Frog pump
Short glute bridge with the soles of the feet together and knees open, useful to learn to feel hip extension with little load.
Form. Bring your heels in, open your knees comfortably and raise the pelvis squeezing your glutes without chasing lower-back height.
Common mistake. Pushing with the neck, arching the back, or losing contact with the soles of the feet.
Floor glute bridge
Bodyweight hip extension from the floor.
Form. Push through your heels and finish with a controlled pelvis.
Common mistake. Arching the lower back instead of extending the hip.
Barbell glute bridge
Loaded glute bridge with a barbell from the floor.
Form. Place the bar over your hips and lock out at the top without hyperextending.
Common mistake. Pushing from the lower back or losing knee control.
Isometric glute bridge
Holding the glute bridge in the top position to work glute endurance and pelvic control.
Form. Raise your hips until knees, hips and shoulders line up, squeeze your glutes with your ribs down and hold the position while breathing.
Common mistake. Arching the lower back, letting the hips drop over time, or feeling the effort only in the hamstrings.
Glute bridge march
Glute bridge in which, while keeping the hips raised, you alternately lift one foot off the floor, which demands pelvic stability.
Form. Raise your hips into a bridge, squeeze your glutes and lift one foot bringing the knee toward your chest without the pelvis dropping or rotating; set it down and alternate.
Common mistake. Letting the hips drop when lifting the foot, turning the pelvis, arching the lower back, or going too fast.
Mini-band glute bridge
Glute bridge with a mini band above the knees, which makes you push them outward and also activates the gluteus medius.
Form. Lying with the mini band above your knees and your feet planted, push your knees against the band and raise your hips until knees, hips and shoulders line up; lower with control.
Common mistake. Letting the knees come together, arching the lower back at the top, pushing through the toes, or dropping down suddenly.
Single-leg floor glute bridge
Single-leg hip extension from the floor that raises the demand on the glute, hamstrings and pelvic stability.
Form. Push through the heel of the standing foot, keep the pelvis level and rise only as far as you keep your ribs and lower back controlled.
Common mistake. Rotating the pelvis, pushing from the lower back, or placing the standing foot too far away.
Mini-band glute bridge with abduction
Glute bridge with a mini band above the knees in which, at the top, the knees open against the band before lowering.
Form. With the mini band above your knees, raise your hips, open your knees against the band without losing height, close them with control and lower.
Common mistake. Lowering the hips as you open, arching the lower back, letting the band pull the knees together, or pushing through the toes.
