Lower Body Beginner Bodyweight

Glute Bridge

The Glute Bridge is a fundamental lower body exercise that activates and strengthens the glutes, hamstrings, and core. Perfect for warm-ups, rehab, or as a hip thrust progression.

Muscles Worked

Glutes Hamstrings Core

How to Perform Glute Bridge

  1. 1
    Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Arms at your sides, palms down.
  2. 2
    Press through your heels and squeeze your glutes to lift your hips off the ground until your body forms a straight line from shoulders to knees.
  3. 3
    Hold at the top for 1–2 seconds, squeezing your glutes as hard as possible.
  4. 4
    Slowly lower your hips back to the ground with control.
  5. 5
    Perform 3 sets of 15–20 reps. For added difficulty, try single-leg glute bridges.

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