Alternatives

  • Glute Bridge Hold
  • Weighted Glute Bridge
  • Frog Pumps

Summary

The bodyweight glute bridge is a foundational exercise that activates and strengthens the glutes and posterior chain. It’s ideal for beginners, warm-ups, or low-impact glute training.

Benefits of the Bodyweight Glute Bridge

  • Activates and strengthens the glute muscles
  • Improves hip extension and posture
  • Reduces lower back and knee strain
  • No equipment required
  • Great for warm-ups or mobility sessions

Bodyweight Glute Bridge Muscles Worked

  1. Primary: Gluteus Maximus
  2. Secondary: Hamstrings, Core, Lower Back

Instructions

  1. Lie on your back with knees bent and feet flat, hip-width apart
  2. Place arms by your sides, palms facing down
  3. Press through your heels to lift your hips toward the ceiling
  4. Squeeze your glutes at the top, forming a straight line from shoulders to knees
  5. Pause, then lower back down with control
  6. Avoid arching the lower back
  7. Repeat for the desired number of reps

Common Mistakes

  1. Pushing through the toes instead of heels
  2. Overarching the lower back
  3. Letting knees flare outward
  4. Not fully squeezing glutes at the top
  5. Rushing the movement