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Hamstrings and glutes ยท Hip extension

Glute Bridge

A compound hip extension exercise for the glutes, done with your bodyweight. It also works the hamstrings.

Bodyweight Compound Reps at bodyweight Also called: bridge, floor bridge
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Glutes

Do most of the work.

Secondary

Hamstrings

Help during each rep.

  • GlutesHips and seatPrimary
  • HamstringsBack of the thighsSecondary

How to do it

  1. Find your position. Give yourself space and a surface that does not slip.
  2. Drive through the heels and squeeze the glutes at the top.
  3. Ribs down. Finish with the hips, not by arching the back.
  4. Pause at the top, lower under control.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Arching the lower back at the top. Finish with the glutes; ribs stay down.
  • Rushing the top. Pause for a moment at full hip extension.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.