EPI / Exercise demonstration

Glute Bridge

A foundational hip-extension exercise to strengthen the glutes, improve pelvic control, and build a base for more challenging single-leg movements.

Glutes & HipsStrengthBeginnerFree video guide

EPI video demonstration · Watch on YouTube ↗

01 / Overview

What is the Glute Bridge?

The Glute Bridge is a bodyweight hip-extension exercise performed while lying on your back. It builds foundational glute strength while helping you practice lifting your hips without relying on excessive lower-back extension.

It can fit into warm-ups, early strengthening work, and progression toward more demanding single-leg exercises.

02 / Technique

How to perform the Glute Bridge

  1. Lie on your back with your knees bent and feet flat on the floor, roughly hip-width apart.
  2. Keep your ribs down and gently brace your core.
  3. Press through your heels and raise your hips by squeezing your glutes.
  4. Pause briefly at the top while keeping your pelvis controlled and avoiding an exaggerated arch in your lower back.
  5. Lower your hips slowly and repeat with the same smooth control.
03 / Coaching cues

Make every rep count

  • Ribs down: Avoid flaring the rib cage to lift your hips higher.
  • Glutes first: Think about squeezing your glutes instead of arching your back.
  • Stay controlled: Pause at the top and lower without dropping your hips.
  • Adjust foot position: If your hamstrings dominate, try bringing your heels a little closer to your hips.
04 / Programming

How to use it

Repetitions: 2–4 sets of 8–15 controlled reps.

Isometric option: 2–3 sets of 20–40 second holds.

Use as a warm-up, an accessory strength exercise, or an introductory hip-extension drill before progressing to more challenging variations.

Technique reminder: You do not need to lift as high as possible. Stop at a height where you can maintain hip extension without low-back discomfort or excessive arching.
05 / Benefits & application

Why include Glute Bridges?

  • Develops basic glute and hip-extension strength.
  • Helps practice pelvic control rather than lifting primarily through the lumbar spine.
  • Provides an accessible starting point for runners, lifters, and active adults.
  • Offers simple progressions by adding band resistance, alternating leg movement, or single-leg loading.
06 / Progressions

Explore related Glute Bridge exercises

Once you can perform this movement with consistent control, explore another variation based on your training goals.

Glute Bridge With Band — EPI video thumbnail Glute Bridge With BandAdd lateral hip resistanceView exercise Glute Bridge March — EPI video thumbnail Glute Bridge MarchChallenge pelvic controlView exercise Glute Bridge With Feet Elevated — EPI video thumbnail Glute Bridge With Feet ElevatedIncrease hip-extension demandView exercise Single-Leg Glute Bridge — EPI video thumbnail Single-Leg Glute BridgeProgress to unilateral loadingView exercise
07 / FAQs

Frequently asked questions

What if I feel the Glute Bridge mostly in my hamstrings?

Try moving your heels slightly closer to your hips, pressing through your feet, and emphasizing a glute squeeze at the top. Reduce the range if needed.

Should I pause at the top?

Yes. A brief pause helps you keep the movement controlled instead of relying on momentum.

What if my hamstrings cramp?

Reduce the range of motion, shorten the hold, adjust foot position, and gradually build tolerance. Stop if the cramping is painful or persistent.

When should I progress to a harder variation?

Progress when you can complete your chosen repetitions with a level pelvis, controlled breathing, and no need to arch your lower back to reach the top.

Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.