Skip to content
WorkoutPlan.
Glutes Bodyweight Beginner Compound Video

How to do the Glute Bridge

Primary: Glutes · also works Hamstrings, Core. Also called: floor bridge, bodyweight glute bridge.

Demo video: Glute Bridge · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Lie on your back with knees bent and feet flat on the floor hip-width apart.

  2. 2

    Place your arms at your sides with palms down.

  3. 3

    Brace your core and push through your heels to lift your hips.

  4. 4

    Raise until your body forms a straight line from knees to shoulders and squeeze your glutes.

  5. 5

    Lower slowly and repeat.

Coaching cues

  • Push the floor away with the heels
  • Squeeze the glutes at the top
  • Ribs down, no arching

Common mistakes

  • Arching the lower back
  • Feet too far from the hips
  • Rushing the reps

Sets, reps and where it fits

Muscle

3–4 × 12–20

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 12–20

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Glute Bridge alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Hip ThrustBodyweight · beginner Banded Glute BridgeResistance Band · beginner Single-Leg Glute BridgeBodyweight · intermediate Frog PumpBodyweight · beginner ClamshellBodyweight · beginner Donkey KickBodyweight · beginner

Frequently asked questions

What muscles does the Glute Bridge work?

Primary: Glutes. Secondary: Glutes, Hamstrings, Core

How many sets and reps of Glute Bridge should I do?

For muscle: 3–4 sets of 12–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Glute Bridge?

Same movement pattern, different equipment: Hip Thrust, Banded Glute Bridge, Single-Leg Glute Bridge, Frog Pump, Clamshell, Donkey Kick.

Is the Glute Bridge good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.