Glute Bridge
This leg exercise mainly works your glutes, hamstrings and core, with help from your adductors. Watch the demo video, then follow the tips below.
Rep Range
10-20
How to do Glute Bridge
Lay on your back with your knees bent and feet flat on the floor, hip-width or a bit wider apart. Place a dumbbell above your hips, holding its sides with both hands. Engage your core and squeeze your glutes as you lift your hips off the ground, pressing the dumbbell upwards and creating a straight line from your knees to shoulders. Hold briefly at the top before lowering with control.
Common mistakes
Allowing the dumbbell to shift during the movement. Not engaging the core, leading to an overarched back. Pushing only from the heels and not engaging the glutes. Not forming a straight line at the peak of the bridge, either by not lifting high enough or by over-lifting.
Breathing
Inhale while in the starting position. Exhale as you push the hips and the dumbbell upwards. Inhale as you control the descent back to the starting position.
Muscles worked
Primary Muscles
Glutes, Hamstrings, Core
Secondary Muscles
Adductors
Tertiary Muscles
Calves, Quads
