How to do the Glute Bridge
The Glute Bridge is a isolation bodyweight exercise that mainly works your glutes, with help from your hamstrings. Focus on three things: drive hips up through heels; squeeze glutes at the top; lower one vertebra at a time.
GlutesHamstringsBodyweight
Setup
- 1Lie on your back
- 2Knees bent, feet flat
Three cues
- 1Drive hips up through heels
- 2Squeeze glutes at the top
- 3Lower one vertebra at a time
Most common mistake
Pushing with lower back
Squeeze glutes first
In Hindi · हिन्दी में
- 1एड़ियों से कूल्हे ऊपर धकेलें
- 2ऊपर कूल्हे कसें
- 3धीरे-धीरे नीचे आएँ
आम गलती: कमर से धकेलें तो, पहले कूल्हे कसें
Alternatives to the Glute Bridge
Same movement, different equipment — for when the machine is taken or something doesn’t feel right.
Hear these cues between sets.
Gymie tells you the weight for your next Glute Bridge set and says the cue that matters — in English or हिन्दी.
General guidance, not medical advice. Stop if you feel sharp pain and see a professional.