Skip to content
wandelbar.app

how to do glute bridge

Glute bridge is a beginner-level bodyweight exercise that primarily works your glutes, with support from your hamstrings, lower back. No equipment needed — your bodyweight and a bit of floor space are enough.

primary musclesglutes
also workshamstrings, lower back
levelbeginner
equipmentnone — bodyweight
typerep-based

how it’s done, step by step

  1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  2. Place your arms at your sides with palms facing down.
  3. Engage your glutes and core, then lift your hips toward the ceiling.
  4. Squeeze your glutes at the top, forming a straight line from your shoulders to your knees.
  5. Lower your hips back down with control and repeat.

form tips from the wandelbar coaches

  • Avoid overarching your lower back at the top of the movement.
  • Drive through your heels to maximize glute activation.
  • Keep your core braced throughout to protect your spine.
glute bridge bodyweight glutes exercise — proper form demonstration
glute bridge — correct starting position

similar bodyweight exercises

squats bodyweight glutes exercise — proper form demonstration squats lunges bodyweight glutes exercise — proper form demonstration lunges superman bodyweight glutes exercise — proper form demonstration superman wall sit bodyweight glutes exercise — proper form demonstration wall sit bird dog bodyweight abs exercise — proper form demonstration bird dog jump squats bodyweight quads exercise — proper form demonstration jump squats

never wonder what to train next

glute bridge is one of 1,300+ exercises in the wandelbar app — where you don’t pick exercises at all. Answer a few questions, get a personal 90-day bodyweight plan, and it reshapes itself after every session. free for 7 days.

train with a plan that adapts.

350+ exercises, guided sessions, zero equipment needed.

Download on the App Store Get it on Google Play