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Glute Bridge: How to Do It, Variations and a 6-Week Plan
Published October 20, 2026
A glute bridge is lying on your back with knees bent and feet flat, then driving your hips up until your body forms a straight line from shoulders to knees, squeezing your glutes at the top. It is the simplest glute exercise there is, needs no equipment, and works as a warm-up, a beginner strength move or, loaded, a real muscle builder.
How to do a glute bridge
- Lie on your back, knees bent, feet hip-width and flat, heels about 6-8 in (15-20 cm) from your butt.
- Arms on the floor by your sides.
- Tuck your ribs down and slightly tilt your pelvis back (lower back neutral, not arched).
- Push through your heels and lift your hips until shoulders, hips and knees line up.
- Squeeze your glutes hard for 1-2 seconds at the top.
- Lower slowly.
Glute bridge vs hip thrust
| Glute bridge | Hip thrust | |
|---|---|---|
| Upper back | On the floor | On a bench |
| Range of motion | Shorter | Longer |
| Loading | Bodyweight to moderate | Heavy barbell |
| Best for | Beginners, home, warm-up | Max glute strength and size |
Both load the glutes heavily at full hip extension. In an EMG study, the barbell hip thrust activated the glutes more than the back squat (Contreras et al., 2015). The glute bridge is its floor-based little sibling. Full hip-thrust guide: glute workout.
8 variations (easy to hard)
| Variation | Notes |
|---|---|
| Bodyweight bridge | Start here |
| Bridge hold | 20-45 s isometric |
| Banded bridge | Band above knees, push knees out |
| Feet-elevated bridge | Feet on a step: more hamstrings |
| March bridge | Hold the top, alternate lifting feet |
| Single-leg bridge | One leg in the air |
| Dumbbell or plate bridge | Weight on hips |
| Barbell glute bridge | Pad on the bar, heavy loads |
6-week progression (3 times a week)
| Week | Workout |
|---|---|
| 1 | Bodyweight 3 × 15 + hold 3 × 20 s |
| 2 | Banded 3 × 15 + march 3 × 10/side |
| 3 | Single-leg 3 × 10/side |
| 4 | Dumbbell (25-35 lb / 11-16 kg) 3 × 12 |
| 5 | Dumbbell heavier 4 × 12 + single-leg 2 × 12/side |
| 6 | Barbell or heaviest dumbbell 4 × 10 + banded burnout 1 × 25 |
Common mistakes
| Mistake | Fix |
|---|---|
| Arching the lower back at the top | Ribs down, posterior pelvic tilt |
| Feeling it only in hamstrings | Bring feet closer |
| Feeling it in quads | Move feet slightly further away |
| Pushing through toes | Drive through heels |
| Rushing | 1-2 s squeeze at the top |
Who it is great for
Beginners, people with knee issues who struggle with squats, runners (hip stability, see strength training for runners), postpartum return to exercise after clearance from your provider, and anyone who sits all day.
Build a full routine: glute workout, home workout.