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Adding Glute Bridges Into Your Workout? Here's How to Do One with Top-Notch Form
And four common mistakes to avoid.
By Karla Walsh•
What Is a Glute Bridge?
What Muscles Does a Glute Bridge Work?
The Benefits of Glute Bridges
Will Glute Bridges Help Reduce Lower Back Pain?
How to Properly Do a Glute Bridge
How to Include Glute Bridges In Your Workout
How Long Should You Hold a Glute Bridge?
Can I Do Glute Bridges at Home Without Equipment?
Glute Bridge Variations and Alternatives
Glute Bridge vs. Hip Thrust
5 Mistakes to Avoid When Doing a Glute Bridge
Let’s face it: It’s easy to glaze over your core strength when you’re a dedicated indoor cyclist, runner, or rower. But a strong and supportive trunk is the key to unlocking that personal record, as well as better posture, balance, and overall well-being.
Sure, sit-ups and planks can help, but your core is about more than just your abs. Your hips and glutes, known as your posterior chain, are also a big part of the picture. And to build a stronger core, Peloton instructor Marcel Maurer often turns to glute bridges. In fact, he deems it a “must-have” in your training program.
To help you safely and effectively master this move, we asked Marcel and a panel of physical therapy pros to share their tips and tricks.
What Is a Glute Bridge?

A glute bridge is a simple strength exercise where you keep your feet planted with bent knees, then lift your hips and glutes to create a straight, diagonal line from your shoulders to knees. The move activates your core, glutes, and hamstrings, and you’ll often find it sprinkled into strength training classes or programs. It’s also a staple in certain yoga flows. “The exercise is easy to learn, functional, healthy for your body, and makes you feel the burn,” Marcel says. “Lots of experts in yoga, mobility, and strength are fans of this move.”
What Muscles Does a Glute Bridge Work?
In short: a lot. “A bridge places your body in hip extension and knee flexion, which are movements primarily performed by your glutes and hamstring muscles,” says Kelcie Wittman, PT, DPT, a Colorado-based board-certified clinical specialist in sports physical therapy. Translation: Lying on the floor with your knees bent and hips lifted works your glutes and the backs of your legs.
This move also engages your core, specifically your transversus abdominis, which helps lift and stabilize your hips as they move up and down. The calves also get a baby boost from this exercise, Marcel says.
The Benefits of Glute Bridges
Challenging core-centric moves, such as glute bridges, do more than just give you a good workout. Some of the benefits of glute bridges include:
Bolstering your posture
Improving your core, glute, leg, and hip strength
Enhancing your balance and mobility, which is especially critical as you age and become more prone to falls
Supporting pelvic floor function through activation of the deep core and glutes
Counteracting the strain caused by prolonged sitting
Making many everyday tasks feel easier, such as getting out of bed, climbing the stairs, and lifting objects off of the ground
Will Glute Bridges Help Reduce Lower Back Pain?
Glute bridges can also offer support to your lower back. A 2018 study published in the Brazilian Journal of Physical Therapy found that bridges bolster core and spinal stabilization, which can refine your posture and help remove tension from your lower back. This exercise may also be beneficial if you have chronic lower back pain. A 2022 study published in the International Journal of Sports Physical Therapy found that core stability exercises may help treat those with non-specific low back pain (NSLBP).
The key to scoring all of these benefits for your back is to perform the move properly, Wittman says. “When lifting up into a bridge, it’s important to keep your core engaged and squeeze your glutes while thinking about driving the motion from your legs and hips,” she says. “This will help you maintain a neutral spine posture and prevent your low back from arching. A common mistake is lifting into a bridge with your lower back, which causes your back to arch and may actually increase low back pain.”
How to Properly Do a Glute Bridge
Proper technique is vital when doing a glute bridge. Marcel walks us through how to perform a glute bridge with good form:
Lie on your back with your arms next to your body. Bend your knees and place your feet flat on the ground, about 6 inches apart and 1 foot away (or as close as you can get) from your glutes.
Squeeze your glutes and engage your core. Lift your hips up into a straight diagonal line from your shoulders to your knees, keeping hips level.
Hold at the top of the bridge for a breath. Slowly return to the starting position.
How to Include Glute Bridges In Your Workout
Sarah Cash Crawford, PT, DPT, COMT, CMTPT, doctor of physical therapy and the founder of Anchor Wellness and WAVE Physical Therapy in Cincinnati, Ohio says that the best times to add glute bridges to your fitness routine include:
During a strength training workout, before heavier compound lifts like squats or deadlifts
At the end of a strength training day with a leg focus, to reinforce endurance and glute activation
For a warm-up before running or cycling to wake up the glutes and improve neuromuscular connection (which, in turn, which supports better mechanics and reduces the risk of overuse injuries)
After running or cycling, to reinforce glute strength and balancing out hip flexor dominance that can develop from repetitive, forward-focused movement
As part of a yoga flow (where it’s often included isometrically)
Or try a workout on the Peloton App, many of which will include this popular exercise.
Consider adding three sets of 15 to 20 reps to your routine three times per week for a dynamic glute bridge challenge. Or for a muscular endurance and core stability boost, aim for three sets of isometric glute bridges, holding for 15 to 60 seconds at the top.
How Long Should You Hold a Glute Bridge?
It depends. Reps rock for building dynamic strength, our pros agree, but you can also score benefits from an isometric glute bridge. Holding the bridge under tension at the top “helps recruit more muscle fibers and enhances time under tension, which can improve strength and endurance in the glutes and posterior chain,” explains Crawford. “Isometric holds are also great for improving stability and control, especially for those recovering from injury or new to mastering proper form.”
Start by holding a glute bridge isometrically for 15 to 20 seconds, suggests Heather Baker, a physical therapist at Swedish Hospital—Endeavor Health in Chicago. Aim for three sets with a 1-minute rest between. Build up to 30- to 60-second holds when you’re ready for a bigger challenge. (Only progress if you’re able to maintain good form and perform the exercise without eliciting pain in the lower back or knees, Baker says.)
If you are opting for reps, the ideal sets and reps vary based on your goals, your personal health history, and your experience level with core and glute exercises, Wittman says.
As a foundation, Marcel says that most active individuals can safely aim for three sets of 15 to 20 reps using just their body weight, holding at the top of the bridge for 3 to 5 seconds each rep. (More on adding weights later.)
Can I Do Glute Bridges at Home Without Equipment?
You bet. In fact, glute bridges are one of our picks for the eight best glute workouts to try at home for just that reason. All you need is your body and a comfortable floor. (A carpet, rug, or yoga mat may be helpful to cushion your back.)
Glute Bridge Variations and Alternatives
Remember: It’s OK to modify this exercise to make it work for you. Until you feel comfortable forming a straight line from your shoulders to your knees without pain or discomfort, Wittman suggests only lifting your hips partially off the ground into a half bridge.
You can use your arms for leverage, pressing them gently into the floor while bridging to give your core and glutes a boost, or bring your heels an inch or two closer to your trunk. “Having more bend in your knees typically makes the bridge a little easier to perform,” Wittman says. And if you still feel out of sorts, seek out the help of a physical therapist or trainer.
If the equipment-free bodyweight bridge feels too easy, consider these options to make your glute bridge even more effective:
March: Keep your hips steady at the top of the bridge. Lift one foot a few inches off of the ground. Hold it in the air for a second before returning it to the ground. Repeat with the other foot.
Single-leg: Keep your hips lifted at the top of your glute bridge. Lift one leg off of the ground, extending it straight into the air. Hold it for a second before lowering it down. Repeat with the other foot.
Weighted: Add a dumbbell (or two) on top of your hips to increase the resistance.
Banded: Place a loop resistance band just above your knees. With each rep, press your knees away—and against the band— to activate your hips and glutes.
Lifted arms: Press your palms together and point your fingers at the sky. Leave your hands lifted for the duration of the rep.
Heels away: Increase the distance between your glutes and feet. Move your feet about 15 to 18 inches away from your glutes to decrease the amount of bend in your knees with each rep.
On a ball: Place your heels on top of a large stability ball. Lift and lower your hips to complete each glute bridge.
Glute Bridge vs. Hip Thrust
These two exercises are fairly similar, since you work the same muscle groups. However, the key difference between the two is that with a hip thrust, your body is usually elevated on a bench, step, or stability ball. With a classic glute bridge, your shoulders and back are on the floor.
“The elevated position of the shoulders in the hip thrust allows for increased hip flexion and a deeper stretch in the glutes when the hips are flexed. This position causes the glutes to work harder thereby leading to greater strength gains,” Baker says.
Both exercises are valuable, adds Crawford. Glute bridges are often a more accessible place to start, especially if you're building strength or working on alignment and form. Hip thrusts are a fantastic exercise to work up to. Our guide to the best glute activation exercises will coach you through how to perform a perfect hip thrust.
5 Mistakes to Avoid When Doing a Glute Bridge
Make sure to steer clear of these common glute bridge mistakes to avoid injuries—and ensure you’re getting the most out of every rep.
1. You’re Moving Too Quickly
Take your time to activate your core, glutes, and legs. Hustling and swinging through your sets is a recipe for injuries—and a waste of your time.
2. You’re Overextending
Avoid bringing your hips too high, as this may lead to lower back pain. Instead, try to maintain a straight line from your shoulders to your knees.
3. You’re Not Engaging Your Glutes
To protect your lower back—and make this an effective exercise—squeeze your glute muscles with each rep to ensure they stay engaged.
4. Your Feet Aren’t Rooted
Be careful not to neglect your feet. Focus on firmly pressing your heels down into the floor or pulling them in toward your glutes to engage your hamstrings and hips, Wittman says.
5. Your Hips Are Uneven
For many of us, one side of our body tends to be stronger than the other, so it can be easy to allow one hip to dip—especially when holding a glute bridge at the top, says Catherine Powell PT, DPT, doctor of physical therapy and the owner of Powerful Physical Therapy in Patchogue, New York. Aim to keep your right and left hip bones level, “especially when doing a single leg bridge,” Powell says.
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This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.