WhatWorksWhat.
Glutes

Glute Bridge

Glute squeeze you can dial in once you've felt it - then everything else makes sense.

Complexity · Lowhypertrophybeginner+Bodyweight
Check Your Form
  • Glutes
  • Glutes - Glute max
  • Hamstrings
  • Glute max
  • Side glute
  • Deep glute

PrimarySecondary

What it hits

Parts of the target muscle.

  • Glute max

    Hit

    Gluteus maximus - hip extension, squats, hinges, thrusts.

  • Side glute

    Not hit

    Gluteus medius - hip abduction, single-leg work, banded steps.

  • Deep glute

    Not hit

    Gluteus minimus - stabilizer for single-leg and abduction.

The movement

Get it right, not roughly right.

Optimal form

2:20· Airrosti Rehab Centers

How to Perform the Perfect Glute Bridge

Hips down

Lockout

Lying on the back, knees bent, feet flat. Drive the hips up by squeezing the glutes, ribs stay down. Pause hard at the top, lower under control.

Common mistakes

  • Pushing up with the lower back instead of finishing with the glutes.
  • Feet too far away - turns into a hamstring exercise.

Where you should feel it

Glute squeeze you can dial in once you've felt it - then everything else makes sense.

Injury risk · 1/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains glutes. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Single-leg glute bridge

    One foot, other knee tucked.

    100% on target

    On target

    Same target, minor adjustment.

  • Banded glute bridge

    Band around the knees.

    100% on target

    On target

    Same target, minor adjustment.

  • Weighted glute bridge

    Dumbbell on the hips.

    100% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Couch Stretch

    Rear foot up on a bench, front leg in a 90/90 lunge. Squeeze the glute of the rear leg, tall torso. 60s per side.

    QuadsGlutes

  • Pigeon Pose

    From all fours, bring one knee forward at ~45° with the shin angled across the body. Extend the back leg straight. Lower the chest over the front shin. 60s per side.

    Glutes

  • Supine Figure-4

    On the back, one ankle crossed over the opposite knee. Reach through and pull the back of the bottom thigh toward the chest. 45s per side.

    Glutes

Coach note

Before you do any loaded glute work, master the glute bridge. If you can't feel the glute on a bodyweight bridge, you won't feel it on a 315lb hip thrust.