Glute Bridge
Lying on your back with the knees bent, you drive through the heels and lift the hips until they line up with the knees and shoulders, squeezing the glutes at the top. It is the simplest way to load hip extension, and it wakes the glutes up before squats and deadlifts alike. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 sets × 5-6 reps with a 5-sec top squeeze | 90 sec - 2 min |
| Muscle | 3-4 sets × 9-12 reps | 60-90 sec |
| Endurance | 2-3 sets × 18-27 reps | 30-45 sec |
Level — Beginner
Beginner — the entry point for all hip-extension training and a permanent warm-up staple.
Proper form — 5 cues
- Set the heels close enough that your fingertips can just graze them with the arms flat.
- Drive through the heels, not the toes.
- Tilt the pelvis slightly toward the ribs before lifting — the lower back stays quiet.
- Stop when knees, hips and shoulders form one line; anything higher comes from the spine.
- Lower on a two-count until the hips lightly touch the mat, then rise again.
Breathing: Exhale as the hips lift and squeeze, inhale as they lower to the mat.
The 3 mistakes Maddy corrects most
Common questions
Glute bridge vs hip thrust — which should I do?
The floor bridge is the learning ground: minimal setup, short range, easy to feel the glutes. The hip thrust elevates the shoulders to extend the range and takes added load far better. Start with bridges; move to thrusts when bodyweight sets of twenty feel trivial and you want somewhere for progress to go.
Can I do glute bridges every day?
Unloaded bridges are gentle enough that daily practice rarely causes problems, and many people use them as morning activation. Growth, though, comes from progressive challenge with recovery between sessions — so keep two or three harder glute sessions weekly and let daily bridges serve as easy movement, not as the plan itself.
Why do I feel bridges in my hamstrings instead of my glutes?
Usually the feet sit too far from the hips, turning the bridge into a hamstring curl against the floor. Walk the heels closer, drive straight down through them, and tilt the pelvis before lifting. A brief pause with a deliberate squeeze at the top also teaches the glutes to lead within a couple of sessions.
Related exercises
Easier: Glute Bridge (Level 1) · Harder: Hip Thrust
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