glutes · Bodyweight · Beginner
Glute Bridge
The bodyweight glute bridge is where most glute training starts. It teaches full hip extension and a hard squeeze, and it doubles as a warm-up before heavier thrusts.
Why it's in a glute program: The foundation movement for every bridge and thrust variation.
How to do the glute bridge
- Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
- Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
- Slowly go back to the starting position as you breathe in.
Form cues
- Feet flat, heels close to the glutes.
- Lift until hips, knees, and shoulders form a line.
- Squeeze for a second at the top.
Muscles worked
Primary: glutes. Movement pattern: hip hinge. Equipment: bodyweight.
Programs that use the glute bridge
In Glute Max this exercise appears in 5 of the coach-built programs, including Bodyweight Booty Basics — 3 Day, Home Glute Overdrive — 5 Day, Home Peach Starter — 3 Day. Every program shows the animated form guide above on the workout screen.
