How to do a Glute Bridge

How to do a glute bridge: a step-by-step guide

Want to know how to do the perfect glute bridge? Follow our step-by-step guide to master your technique and get the best results from this amazing lower-body workout.

What is a glute bridge?

A glute bridge, or ‘pelvic lift’, is a mid-to-lower body exercise that targets the back of your legs, hips, gluteal muscles, and torso. Great for hip flexibility and strengthening your core, glute bridges are suited to people all fitness levels - including beginners! You don’t need any equipment to do them, so whether you work out at home, the office, or a gym mat, they’re quick and easy to fit into your routine.

How to do a glute bridge step-by-step

Follow these steps to master your glute bridge technique:

  1. Grab an exercise mat and get into your starting position. Lie on your back and bend your knees, placing your feet flat on the mat at hip-width and so that your calves are at a right angle to the floor.

  2. Keep your head flat to the ground and in alignment with your spine, and lay your arms out straight alongside your body with your palms facing down.

  3. Activate your glutes and slowly lift your hips off the ground until your hips, your lower back, buttocks, and thighs, form a straight line down to your shoulders.

  4. Hold your position for a second or two, drawing in your abs and keeping your glutes tightly squeezed.

  5. Now gently lower yourself back down until your glutes hover just above the floor. You don’t want them to touch the mat just yet.

  6. Hold your lowered position for a couple of seconds, still squeezing your glutes, getting ready to lift your hips again.

Do's and Don'ts

  • DO lift your body as opposed to pushing it up.

  • DON’T use your arms for leverage.

The number of these you do is up to you, but most people aim for two sets of between 10-20 bridges. Make sure to take a quick break between reps or as regularly as you feel you need.

When done correctly, you should feel the effects in your glutes and your hamstrings. They shouldn’t result in any lower back pain, and if they do you should immediately stop and double-check your form.


Glute bridge tips

  • Keep your glutes tightly squeezed and your abs drawn in to really feel the full benefits.

  • Don’t overextend your back by pushing your hips too high on the lift – there should be no pain in your lower back.

  • Keep your head straight and flat to the ground, imagining it as an extension to your spine and focusing your eyes on the roof directly above you to help.

  • Control your breathing, inhaling as you raise your hips and exhaling as you lower them back down

  • Make sure your knees don’t fall together on the lift – they should always be hip-width apart.

  • If you feel the effects in your thighs instead of your glutes and hamstrings, try pushing on your heels when you raise your hips, slightly lifting your toes off the mat.

Glute bridge benefits

Glute bridges (or pelvic lifts) are a fantastic exercise for your hips, legs, bums and tums, promoting flexibility, good posture, and core strength.

They’re particularly good for people who spend all day working behind a desk. Long periods of sitting can weaken your glute muscles and lead to tightened hamstrings, and glute bridges are a great way to combat this.

Glute bridge variants

If you want to change up your glute bridge technique for a more challenging workout, why not try:

  • Holding your lift for longer – try holding for 10, 20, or 30 seconds depending on what’s comfortable

  • Use weights – hold a dumbbell or weight directly over your hips and hold onto it as you lift and lower

  • Try single-leg glute bridges – instead of starting with both feet flat on the floor, lift one leg up so that it’s stretched out straight at about a right angle. Use the heel of your grounded foot to help lift your hips until your body is in a straight line from the toes of your extended foot to your shoulders.

Remember – you should never perform any workout if you’re not fully versed in the technique. If in any doubt, stick to standard mountain climbers or get in touch with one of our members of staff for help.

Want to learn more?

The glute bridge is a versatile exercise that’s accessible to all, but getting your technique right is essential to seeing the benefits and avoiding injury. If you need guidance, get in touch with one of our friendly personal trainers at your local Gym to help you perfect your routine and smash your fitness goals.

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