Legs · Compound Exercise
Glute Bridge
The Glute Bridge is a compound exercise that primarily trains the Glutes, with help from the Hamstrings. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Bodyweight
Beginner
Muscles worked
Glutes — primary
Hamstrings — assist
How to perform the Glute Bridge
1
Set up
Lie on back, feet hip-width, knees bent at 90°.
2
Execute
Squeeze glutes to lift hips into a straight line.
3
Form check
Pause at the top for 1 second, lower with control.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
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