At a glance
| Equipment | Bodyweight / calisthenics |
|---|---|
| Experience level | Beginner |
| Movement pattern | Hip extension |
| Primary muscle | Glutes |
| Also works | Hamstrings, Abs |
The movement, step by step.
- Lie on the back with knees bent and feet flat on the floor.
- Brace lightly and position the feet where the hips can rise comfortably.
- Press through the feet and raise the hips without arching the lower back.
- Pause briefly, then lower the hips with control.
Technique cues
- Keep the ribs from flaring.
- Use a range driven by the hips.
- Keep both feet supported.
Common mistakes
- Finishing by arching the spine.
- Pushing mostly through the neck or head.
Watch & learn
Professional demonstrations, opened on YouTube.
- Floor Bridge — National Academy of Sports Medicine (NASM).
- Glute bridge — NASM demonstration — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Bodyweight - Glute Bridge, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.