Glute Bridge (Bodyweight)

HingeBW

Supine hip extension with the entire back on the floor — the most basic glute activation and hip extension pattern in the hinge family, and the foundational regression for the hip thrust.

Demo: Bret Contreras / The Glute Lab

Sets

2

Reps

15-25

Rest

30s

Contraindications

Very low risk overall; still avoid aggressive lumbar hyperextension in those with disc pathology or spondylolisthesis — cue a posterior pelvic tilt at the top if extension is painful.

Setup

Lie supine, knees bent ~90 degrees, feet flat hip-width apart close to glutes, arms relaxed at sides.

Execution

  1. 1Brace the core lightly
  2. 2Drive through the heels to lift hips off the floor
  3. 3Squeeze glutes hard at the top, forming a straight line from knees to shoulders
  4. 4Lower under control, don't just drop
  5. 5Avoid overextending the lower back at the top

Key cues

  • Drive heels down
  • Squeeze glutes, not lower back
  • Ribs down, don't flare
  • Short range but full squeeze

Common faults

  • Hyperextending the lumbar spine to gain extra height
  • Pushing through the toes instead of the heels
  • Feet placed too far away, turning it into a hamstring-dominant movement
  • Rushing reps without a top-end squeeze

Tweaks

  • March in place at the top (alternating leg lifts)
  • Add a mini-band above the knees
  • Elevate feet on a low box

Progressions

Bench Hip Thrust (Shoulders-Elevated Bridge)Single-Leg Glute Bridge

Muscles

Primary: Gluteus Maximus

Secondary: Hamstrings, Core

Notes

Range of motion is intentionally short compared to the hip thrust — glutes are trained through a different, more flexed hip angle at the top since the torso stays on the floor.

Sources

Attribution: Bret Contreras