Platesmith
Log it in Platesmith. The app shows last time's numbers on every set of Glute Bridge, times your rest and tells you when to add weight. Free, with no ads.
Coming soon toiPhone
Coming soon toAndroid
Muscles worked
| Main | Gluteus maximus |
| Also | Hamstrings, Rectus abdominis |
Setup
Shoulders stay on the floor (unlike a hip thrust); add a plate on the hips to progress.
How to do it well
- Heels close to the hips
- Drive through the heels to full hip extension
- Squeeze hard at the top
Common mistakes
- Arching the lower back instead of extending the hips
- Pushing through the toes
Free programs with Glute Bridge
- First Two Weeks (bodyweight)
- Strong for Life (2 day)
- Bodyweight Full Body (3 day)
- Bodyweight Upper / Lower (4 day)
- Dumbbells Only: Push / Pull / Legs (6 day)
- Hypertrophy Block: Dumbbells (4 day)
Similar exercises
- Frog Pump
- Single-Leg Glute Bridge
- Single-Leg Hip Thrust
- 45-Degree Back Extension
- Band Glute Bridge
- Band Hip Thrust
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.