Glute bridge: how to do it
Main muscles: Gluteus maximus. Helpers: Hamstrings, Lower abs. Below: step-by-step form, common mistakes, a muscle map, reps and rest, and what to swap it for.
Equipment
Bodyweight
Reps
12–20
Rest
60 s
Muscle group
Legs
How to do it
- On your back with the feet under the knees and the arms alongside the body.
- Raise the hips in line with the torso, squeeze the glutes and keep the ribs down.
- Lower until you barely touch the floor and go again.
Common mistakes
Arching the lower back instead of working the glutes, feet set too far away.
Muscles worked
primary·secondary
- Primary
- Gluteus maximus
- Secondary
- Hamstrings, Lower abs
A secondary muscle gets roughly half the stimulus of a set — that is also how the log’s stats count it.
Programs that use it
- Home, 3 days3 × 12–20
Alternatives: similar exercises
Deadlift
Barbell · Erector spinae (lower back), Gluteus maximus, Hamstrings, Semitendinosus
Romanian deadlift
Barbell · Hamstrings, Semitendinosus, Gluteus maximus
Good morning
Barbell · Hamstrings, Erector spinae (lower back), Gluteus maximus
Bodyweight squat
Bodyweight · Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop), Gluteus maximus
Back squat
Barbell · Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop), Gluteus maximus
Lunges
Dumbbells · Rectus femoris, Vastus medialis (teardrop), Gluteus maximus, Gluteus medius
Log your sets — the app suggests the next weight
GymAssist tracks the load on each of 40 muscles, paints it on a body map and uses double progression to tell you when to add weight.
Free forever for the first 500