Glute Bridge
Use your bodyweight to extend the hips. Drive the hips up and squeeze the glutes. Targets glutes (plus hamstrings); no equipment needed. Build stronger legs and glutes.
Basic Info
- Primary Muscle Group
- Legs
- Detailed Muscles
- Quadriceps / Hamstrings / Glutes
- Equipment
- Bodyweight
- Also Known As
- グルブリ
How to Perform
- Keep your spine neutral and hinge from the hips.
- Lower until you feel tension in the posterior chain.
- Drive through your feet to stand back up.
Form Tips
- Keep a neutral back
- Do not lock your knees hard
- Keep load close to your body
Pro Tips
- Warm up hips and ankles before heavier sets.
- Use safety settings when training with high loads.
Rep Guide
General guidelines. Adjust based on your goal, experience, and condition.
- Strength: 1-5 reps
- Hypertrophy: 6-12 reps
- Endurance: 13-20 reps
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