What muscles does a glute bridge work?

The glute bridge mainly works the glutes, with help from the hamstrings.

How many sets and reps of the glute bridge should I do?

At beginner level, do 1–3 sets of 8–12 reps, resting 1–2 minutes between sets, 2–3 times a week. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Glute bridge: how to do it with proper form

Works the glutes. Equipment: Bodyweight / barbell. Level: beginner.

Also called: hip bridge, bridge exercise.

Glute bridge, start position — Fig. 1 — Start

Glute bridge, end position — Fig. 2 — End

Step by step

01On your back, heels close to hips.
02Drive hips up, squeeze glutes.
03Lower under control.

Common mistake

Arching the lower back instead of using glutes.

Sets, reps and how often

Sets: 1–3 sets
Reps: 8–12 reps
Rest: 1–2 minutes between sets
How often: 2–3 times a week

Progress: When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Ranges follow the American College of Sports Medicine position stand on resistance-training progression (Medicine & Science in Sports & Exercise, 2009, doi:10.1249/MSS.0b013e3181915670).

Easier and harder variations

Harder · IntermediateHip thrust →

Glute bridge FAQ

What muscles does a glute bridge work?: The glute bridge mainly works the glutes, with help from the hamstrings.
How many sets and reps of the glute bridge should I do?: At beginner level, do 1–3 sets of 8–12 reps, resting 1–2 minutes between sets, 2–3 times a week. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).
What is the most common glute bridge mistake?: Arching the lower back instead of using glutes.

Start with a weight you can lift with good form for all your reps. If you feel sharp pain, stop. If you have an injury or a medical condition, check with a doctor or physiotherapist before starting. Photos: free-exercise-db (public domain).Report an error.