Glutes · Glute isolation
Glute Bridge
The Glute Bridge mainly trains your glutes. Also working: hamstrings.
Bodyweight
Stable
How to do it
- Lie on your back, both feet hip-width apart and close to your glutes
- Lift your hips until your knees, hips and shoulders form a straight line
- Squeeze your glutes for two seconds at the top
- Lower slowly, one vertebra at a time
Coach’s tip
Strengthens glutes and hamstrings without loading the back. It works just as well on the bench if the floor is uncomfortable. When it gets easy: straighten one leg.
Setup
Grip
Body weight, arms at your sides
Load
Bodyweight
You need
Nothing extra
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (glute isolation). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Glute Bridge work?
Mainly the glutes. The hamstrings help.
What can I do instead of the Glute Bridge?
For the same movement: Belt Hip Thrust, Cable Glute Kickback and Cable Hip Abduction. In DCFT you swap with one tap.
DCFT
The Glute Bridge in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.