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Glute Bridge

Muscle Group:

How to do a Glute Bridge

  1. Lie on the floor with your arms straight and to your sides. Place your palms flat on the floor.
  2. Bend your knees and plant your feet firmly on the floor.
  3. With your head, shoulders, and butt in contact with the floor, take a breath.
  4. Push through your heels, contract your glutes, and shoot your hips toward the ceiling until your knees, hips, and shoulders are in line.
  5. Hold the top position for a moment and exhale.
  6. Lower yourself to the starting position and repeat.


If the classic variation gets too easy and you need to do many repetitions, you can switch to the single-leg version of the exercise. Here, the instructions are mostly the same, with the only difference being that you push through a single leg while having the other one in the air.

Glute Bridge Alternatives