Glute bridge

The glute bridge is a floor exercise for the glutes and hamstrings. Lying on your back with your feet flat, you lift your hips until your shoulders, hips and knees form a straight line, then lower with control. Use it before training or for activation work.

Also called a bridge.

Works: Glutes and hamstrings; also back muscles
Time: About 30 sec
Kit: None
Intensity: 2 of 5 on Prep's scale

Do this in Prep

Updated 13 Oct 2026 · By the Prep team

How to do it

How to do a glute bridge.

Lift and lower for about 30 seconds. Stop lifting when your shoulders, hips and knees line up: extra back bend is not extra hip lift.

Step 1
Set your feet
Lie on your back with your knees bent and feet flat, hip-width apart. Rest your arms by your sides and gently brace your middle.
Step 2
Lift and lower
Press through your heels and squeeze your glutes to lift your hips until your shoulders, hips and knees form a straight line. Pause briefly without arching your lower back, then lower with control and repeat for your chosen repetitions.

Form

Glute bridge form.

Work through your buttocks, with your hamstrings helping.

Keep

Keep both feet flatLet your knees follow your toes.
Finish in a straight lineStop lifting when shoulders, hips and knees align.
Lower with control

Common mistakes

Arching at the topExtra back bend is not extra hip lift.
Knees falling inSlow down and reset your foot position.

Easier version: Lift a little lowerUse a smaller, comfortable hip lift.
Harder version: Glute bridge hold: pause at the topHold briefly before lowering with control.
When to stop: Lower your hips and reset if your hamstrings cramp.

Questions