How to do it
- Lie on your back with knees bent and heels close to your glutes.
- Press through the heels and lift the hips until your body forms a straight line.
- Squeeze at the top and lower slowly.
Cues that matter
- Posteriorly tilt the pelvis before you lift to keep the glutes in charge.
- Add a plate across the hips once bodyweight is easy.
Common mistakes
- Pushing through the toes instead of the heels.
- Arching the lower back to gain height.
Muscles worked
Primary
- Glutes
- Gluteus maximus
Also works
- Hamstrings
- Core
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Glute Bridge in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the glutes with different equipment — for a day the bodyweight is taken, or a gym that does not have one.