The Form Manual

Exercise reference

Glute Bridge.

Glute Bridge is a beginner exercise for glutes. It uses no equipment. Move from the hips while keeping the spine long and the load close.

Glute Bridge single-position exercise illustration
Single-position reference One illustrated moment is shown, not the complete movement. Check the setup and steps for the full sequence. Color is illustrative, not a muscle-activation measurement.
Muscles worked Primary: GlutesAlso: Hamstrings
Required equipment
No equipment
Movement
Hinge
Level
Beginner

Before you start

Equipment and setup

A clear, non-slip training space. No weights or fixed station are required.

Exercise-specific guidance

The written setup and steps on this page are tailored to this exact exercise variation.

Movement sequence

  1. Lie on your back with knees bent, feet flat, and heels close enough that the shins are near vertical at the top.
  2. Brace gently and drive through the feet to lift the hips until the ribs, hips, and thighs form a long line.
  3. Pause with the glutes working, then lower the pelvis under control without pushing through the low back.

Form cues

  • Ribs stay down
  • Drive through the whole foot
  • Finish with glutes, not the low back

Common mistakes

  • Overarching at the top
  • Placing the feet so far away that the hamstrings cramp

Scale it

Easier: Use a smaller range or hold the top briefly with both feet planted.

Harder: Add a band, external load, or a controlled single-leg variation.

Editorial context

Last editorial pass: August 19, 2026. Public-health guidance informs the activity context, and a professional exercise library helps cross-check common naming and equipment categories. The movement instructions remain general education, not individualized coaching.

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