← Glute Bridge
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Glute Bridge

Gluteus Maximus · secondary: Hamstrings, Core
Glutes beginner home bodyweight / mat
Sets × Reps
3 × 15-20
Rest
40s
Est. Calories
~5/min
Muscle Group
Glutes
Starting Position

Soft knees, hips pushed back, spine neutral, weight close to the body.

Step-by-Step Instructions

1. Lie on your back, knees bent, feet flat.

2. Drive through your heels to lift your hips to full extension.

3. Lower under control without resting fully at the bottom.

Breathing

Inhale as you hinge back, exhale as you drive the hips forward to stand.

Common Mistakes

Rounding the lower back and turning the hinge into a squat.

Safety Tips

Keep the bar/weight close to the shins and stop if the lower back rounds.

Variations

Beginner: Smaller range of motion.

Intermediate: As described.

Advanced: Single-leg glute bridge.

Equipment Not Available? Try Instead
Hip Thrust
Gluteus Maximus
→
Bulgarian Split Squat
Gluteus Medius
→
The information provided by this application is for general fitness and nutrition education and is not medical advice. Consult a qualified healthcare professional before beginning a new exercise or nutrition program, especially if you have an existing medical condition, injury, or other health concerns.