Glute Bridge (Level 1)
Level 1 keeps the bridge shape but trims the range: you lift the hips a few centimetres, hold for three seconds, and lower, with the arms pressing the floor for stability. It suits absolute beginners and anyone who currently feels bridges only in the lower back. 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 | 3 sets × 5-6 reps with 5-sec holds | 60-90 sec |
| Muscle | 3 sets × 10-12 reps with 3-sec holds | 45-60 sec |
| Endurance | 2 sets × 15-20 reps with 1-sec holds | 30-45 sec |
Level — Beginner
Absolute beginner — a feel-the-muscle drill; graduate by sensation, not by the calendar.
Proper form — 5 cues
- Press the arms and palms into the floor beside you to build a stable base.
- Flatten the lower back gently into the mat before each lift.
- Raise the hips just a hand's width off the floor — small range, big intent.
- Hold the top for three full seconds with the glutes squeezed hard.
- Melt back down with total control until the hips rest.
Breathing: Exhale into the lift and through the hold, inhale on the way down.
The 3 mistakes Maddy corrects most
Common questions
Why start with such a small lift?
Because most beginners bridge with their lower back and never notice. The reduced height keeps the spine quiet so the glutes have to produce the movement, and the three-second hold teaches you what a working glute actually feels like. Once that signal is reliable, height comes quickly and safely.
How long before I move to the full glute bridge?
Most people need one to three weeks. The test is sensory, not chronological: when three sets of twelve held reps land clearly in the glutes and nowhere else, add height gradually — a few centimetres per session — until the full knees-to-shoulders line arrives with the same clean feeling.
I feel this in my hamstrings — is that wrong?
A little hamstring involvement is normal; dominance is the problem. Pull the heels closer to the hips, press down through the heels rather than dragging them toward you, and think of tipping the pelvis before lifting. If a hamstring threatens to cramp, pause, re-set the feet closer, and shorten the hold.
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Harder: Glute Bridge
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