← All exercises

Glute Bridge Progressions

Muscles worked

  • Gluteus
  • Hamstrings
  • Quadratus Lumborum

Form Cues

  • Lie on your back with knees bent and feet flat on the floor, hip-width apart

  • Place your feet close enough that you can almost touch your heels with your fingertips

  • Press your lower back into the floor and brace your core before each rep

  • Drive through your heels to lift your hips — avoid pushing through the toes

  • Squeeze your glutes hard at the top until hips, torso, and thighs form a straight line

  • Avoid pushing your hips too high — stop at full extension without arching the lower back

  • Lower slowly and with control, keeping tension in the glutes throughout

Progressions

  1. 01

    Glute Bridge Raises

    • Lie on your back with knees bent and feet flat on the floor, hip-width apart

    • Place your feet close enough that you can almost touch your heels with your fingertips

    • Press your lower back into the floor and brace your core

    • Drive through your heels to lift your hips off the ground

    • Squeeze your glutes hard at the top — hips, torso, and thighs should form a straight line

    • Avoid pushing your hips too high (overarching the lower back)

    • Lower your hips back down slowly without fully resting on the ground between reps

  2. 02

    Elevated Glute Bridge Raises

    Box / Bench / Step / Chair / etc.
    Box / Bench / Step / Chair / etc.

    • Lie on your back and place both feet on a bench, box, or step

    • Position feet hip-width apart on the elevated surface

    • Press your lower back into the floor and brace your core

    • Drive through your heels to lift your hips toward the ceiling

    • Squeeze your glutes hard at the top — the increased range of motion means more stretch at the bottom

    • Keep your shoulders firmly on the ground and avoid pushing through your neck

    • Lower your hips slowly back down without fully resting on the ground

  3. 03

    Single Leg Glute Bridge Raises

    • Lie on your back with one foot flat on the floor, knee bent

    • Extend the other leg straight up toward the ceiling or hold it bent at 90 degrees

    • Brace your core and press your lower back into the floor

    • Drive through the heel of the working leg to lift your hips

    • Squeeze the glute hard at the top and keep your hips level — don't let one side drop

    • Lower slowly without fully resting on the ground between reps

    • Complete all reps on one side before switching to the other leg

  4. 04

    Elevated Single Glute Bridge Raises

    Box / Bench / Step / Chair / etc.
    Box / Bench / Step / Chair / etc.

    • Lie on your back and place one foot on a bench, box, or step

    • Extend the other leg straight up toward the ceiling or hold it bent at 90 degrees

    • Brace your core and press your lower back into the floor

    • Drive through the heel of the working leg to lift your hips toward the ceiling

    • Squeeze the glute hard at the top — the elevation increases range of motion and difficulty

    • Keep your hips level throughout — don't let the non-working side drop

    • Lower slowly with control, then complete all reps before switching legs

Common mistakes

Built into a program made for you

Every exercise here adapts to your goals, equipment and schedule inside the app.