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trainer performing a glute bridge

Glute Bridge

Body Part: Gluteus Maximus, Hamstrings, Transverse Abdominis

Equipment: None

Difficulty: Intermediate

Benefits: Core stability, glute strength development, cultivation of better exercise form and function.


Step 1: Lay down on your back with your knees bent and your feet flat on the ground. Your feet should be hip-width apart with your toes pointed straight ahead, and your heels should be about 6-8 inches away from your glutes.

Step 2: Squeeze your glutes and your abs as you start to lift your hips toward the ceiling.

Step 3: Raise your hips as high as you can go without arching your back. The goal is to raise your hips until your body is in a straight line from your knee to your hip and to your shoulder.

Step 4: Squeeze the glutes as tightly as you can in the top position while you hold for two seconds.

Step 5: Slowly lower the hips down to the floor, keeping tension in the glutes and abs as you lower down.

Glute Bridge Workout

Exercise Sets Duration Coaching Tip
Foam roll: Calves, Hip Flexors, Lats 1 :30 seconds Hold on tender spot for 30 seconds
Static Stretch: Calves, Hip Flexors, Lats 1 :30 seconds Hold the stretch for 30 seconds
Exercise Sets Reps Tempo Rest
Glute bridge 2 12 Slow 0
Plank 2 :20 seconds n/a 0
Single-leg Balance Reach 2 8 per leg Slow 0
Squat Jump with Stabilization 2 8 3-5 second pause on landing 90s