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
- Primary: Gluteus Maximus
- Secondary: Hamstrings, Core, Lower Back
Instructions
- Lie on your back with knees bent and feet flat, hip-width apart
- Place arms by your sides, palms facing down
- Press through your heels to lift your hips toward the ceiling
- Squeeze your glutes at the top, forming a straight line from shoulders to knees
- Pause, then lower back down with control
- Avoid arching the lower back
- Repeat for the desired number of reps
Common Mistakes
- Pushing through the toes instead of heels
- Overarching the lower back
- Letting knees flare outward
- Not fully squeezing glutes at the top
- Rushing the movement