Quick Answer
Glute Bridge is a beginner strength exercise that targets your glutes. It uses a exercise ball. Lie on back, upper back/shoulders on stability ball.
Video Tutorial
How to Perform the Glute Bridge
- 1
Lie on back, upper back/shoulders on stability ball.
- 2
Knees bent, feet flat on floor hip-width.
- 3
Start hips low.
- 4
Engage core/glutes.
- 5
Press through heels, lift hips until body straight shoulders-knees.
- 6
Squeeze glutes hard.
- 7
Lower slowly.
- 8
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Glute Bridge isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Glute Bridge work?
The Glute Bridge primarily works your glutes. Secondary muscles include the hamstrings, lower back and core.
What equipment do I need for the Glute Bridge?
The Glute Bridge needs a exercise ball. You can perform it at home or at the gym as long as you have what's listed.
Is the Glute Bridge suitable for beginners?
Yes. The Glute Bridge is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Glute Bridge should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Glute Bridge every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.