Glute Bridge (Bodyweight)

The most accessible glute builder — perfect for beginners, rehabilitation, and activation work

⚡ Quick Reference

Aspect	Details
Pattern	Hinge
Primary Muscles	Glutes
Secondary Muscles	Hamstrings, Erector Spinae
Equipment	Bodyweight
Difficulty	⭐ Beginner
Priority	🟠 Common

Movement Summary

🎯 Setup

Starting Position

Body position: Lie on back on mat or floor
Feet: Flat on floor, hip-width apart
Knee angle: Approximately 90° when hips are up
Foot distance: Close enough that fingertips can almost touch heels
Arms: At sides, palms down for stability
Head and shoulders: Stay on ground throughout

Equipment Setup

Equipment	Setting	Notes
Mat (optional)	For comfort	Protects spine/tailbone
Foot position	Hip-width	Toes slightly out optional

Foot Positioning

"Heels close enough that your fingertips can almost brush them when arms are at your sides"

🔄 Execution

The Movement

🎯 Starting Position
⬆️ Lifting Phase
🔝 Top Position
⬇️ Lowering Phase

What's happening: Establishing proper setup

Lie flat on back
Bend knees, feet flat
Arms at sides, palms down
Find neutral spine position
Take a breath, engage core

Feel: Relaxed but ready

Key Cues

Primary Cues

"Drive through your heels" — activates glutes more
"Squeeze your glutes at the top" — peak contraction
"Create a straight line" — prevents overarching

Tempo Guide

Goal	Tempo	Example
Activation/Warmup	1-1-1-0	Quick reps, focus on feel
Hypertrophy	1-2-2-0	Hold top, slow down
Endurance	1-0-1-0	Continuous reps

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Glutes	Hip extension - primary driver	`█████████░` 90%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Assist hip extension	`██████░░░░` 60%
Erector Spinae	Spinal stability	`████░░░░░░` 45%

Stabilizers

Muscle	Role
Core	Prevent overextension
Adductors	Stabilize legs

Glute Isolation

Despite being bodyweight only, glute bridge provides excellent glute activation - studies show 85-90% glute activation, comparable to weighted variations.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Overarching lower back	Excessive lumbar extension	Back strain, less glute work	Brace core, focus on glute squeeze not height
Pushing through toes	Weight on balls of feet	Less glute activation	Drive through heels
Feet too far out	Can't lift high enough	Reduced glute work	Bring heels closer
Not squeezing glutes	Using back/hamstrings	Misses point of exercise	Actively contract glutes at top
Rushing reps	No time under tension	Less muscle building	Control the movement

Most Common Error

Overarching the back instead of driving hips up. Your goal is hip extension, not spine extension. Focus on squeezing glutes, not how high you go.

Self-Check Checklist

Driving through heels, not toes
Squeezing glutes hard at top
Straight line from shoulders to knees (not arched)
Controlled tempo, not rushing
Shoulders stay on ground

🔀 Variations

By Load

Bodyweight
Weighted Variations

Feature	Best For
Accessibility	Everyone, anywhere
Use case	Warmup, activation, high reps
Progression	Master this first

Variation	Equipment	Link
Barbell Glute Bridge	Barbell across hips	Glute Bridge (Barbell)
Dumbbell Glute Bridge	Dumbbell on hips	Glute Bridge (Dumbbell)
Banded Glute Bridge	Resistance band	Glute Bridge (Banded)

By Stance

Variation	Change	Purpose	Link
Standard	Both feet down	Current exercise
Single-Leg	One leg elevated	Unilateral strength	Single-Leg Glute Bridge
Feet Elevated	Feet on bench	Increased ROM	Glute Bridge (Feet Elevated)
Wide Stance	Feet wider	Outer glute emphasis

Training Variations

Variation	Modification	Goal
Pulsing Bridge	Small pulses at top	Burn out, activation
Isometric Hold	Hold top position	Strength endurance
1.5 Rep Bridge	Full + half rep	Extended TUT
Banded Abduction Bridge	Band around knees, push out	Glute med activation

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Notes
Activation/Warmup	2-3	15-20	30s	Before squats/deadlifts
Hypertrophy	3-4	20-30	45-60s	Focus on squeeze
Endurance	2-3	30-50+	30s	Burnout sets

Workout Placement

Program Type	Placement	Rationale
Pre-workout	First (activation)	Wake up glutes before main lifts
Accessory work	End of leg day	Extra glute volume
Home workout	Main glute exercise	When no weights available
Rehabilitation	As prescribed	Gentle glute activation

Weekly Frequency

Can be done daily - low systemic fatigue:

Purpose	Frequency
Activation before training	Every training day
Standalone workout	3-4x per week
Rehab/therapeutic	Daily if needed

Sample Workout Integration

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Pelvic Tilt	Can't perform full bridge
Isometric Hold	Build strength first

Progressions (Harder)

Exercise	When Ready	Link
Single-Leg Glute Bridge	Can do 3x25 easily	✓
Glute Bridge (Barbell)	Need more resistance	✓
Hip Thrust (Barbell)	Ready for heavier loads	✓

Alternatives (Similar Goal)

Other Hip Extension
Glute Isolation

Alternative	Difference
Hip Thrust	Shoulders elevated, can load heavy
Romanian Deadlift	Standing hinge pattern
Cable Pull-Through	Constant tension

Alternative	Focus
Cable Kickback	Single leg emphasis
Standing Hip Extension	Balance component

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Consideration	Modification
Neck pain	May worsen lying position	Use pillow under head
Pregnancy (late term)	Supine position concerns	Check with doctor, use alternative
Low back pain	Can help or hurt	Start gently, no overarching

Stop If

Sharp pain in lower back
Neck strain or discomfort
Cramping in hamstrings (may need to adjust foot position)

Safety Features

Feature	Benefit
Bodyweight only	Very low injury risk
Stable position	Lying on ground, can't fall
Easy to modify	Adjust foot position easily

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Extension	Full extension	🟢 Low
Spine	Neutral stability	Minimal movement	🟢 Low
Knee	Isometric hold	Static ~90°	🟢 Low

Mobility Requirements

Minimal - accessible to almost everyone:

Requirement	Notes
Hip extension	Normal ROM sufficient
Spinal flexibility	Minimal needed
No specific mobility demands	Very accessible

❓ Common Questions

Why do glute bridges if I can do hip thrusts?

Glute bridges are perfect for warmup/activation, high-rep burnouts, and when you don't have equipment. They're a complement to hip thrusts, not inferior - just different use cases.

Should I feel this in my hamstrings or glutes?

Primarily glutes. You'll feel some hamstring work, but if hamstrings cramp or dominate, move your feet slightly farther from your butt and focus on squeezing glutes hard.

How high should my hips go?

Until you create a straight line from shoulders to knees. Don't arch your back to go higher - that defeats the purpose and stresses your lower back.

Can I do this every day?

Yes! Bodyweight glute bridges are low-fatigue and great for daily activation, especially if you sit a lot.

When should I progress to weighted versions?

When you can easily do 3-4 sets of 25-30 reps with perfect form and strong glute contraction. Or if you want to build strength/size rather than just activation.

📚 Sources

Biomechanics:

Bret Contreras, "The Glute Guy" research - Tier B
NSCA Essentials of Strength Training - Tier A

Programming:

Renaissance Periodization - Tier B
ExRx.net - Tier C

For Mo

When to recommend this exercise:

Everyone - it's universally accessible
Beginner building glute strength
Pre-workout glute activation before squats/deadlifts
Home workouts with no equipment
Rehabilitation from back or leg injury (cleared by doctor)
User wants to improve glute activation/"mind-muscle connection"

Who should NOT do this exercise:

Very few contraindications - extremely safe exercise
Late pregnancy supine position concerns → Consult doctor first

Key coaching cues to emphasize:

"Drive through your heels"
"Squeeze your glutes as hard as you can at the top"
"Create a straight line - don't arch your back"

Common issues to watch for in user feedback:

"I feel it in my hamstrings not glutes" → Feet too far out, not squeezing glutes
"My back hurts" → Overarching, need to cue core brace and glute squeeze
"This feels too easy" → Progress to single-leg or weighted variations

Programming guidance:

Pair with: Any workout - great warmup or finisher
Can do daily: Yes - very low fatigue
Typical frequency: Daily for activation, or 3-4x week as accessory

Progression signals:

Ready to progress when: Can do 30+ reps easily with strong glute burn
Progress to: Single-leg variation or weighted (barbell/dumbbell) version

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Equipment Setup​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Load​

By Stance​

Training Variations​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Weekly Frequency​

Sample Workout Integration​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Alternatives (Similar Goal)​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Safety Features​

🦴 Joints Involved​

Mobility Requirements​

❓ Common Questions​

📚 Sources​