GLUTES · BODYWEIGHT
How to do the glute bridge
The glute bridge trains your glutes, with help from your hamstrings, quadriceps. Here is how to do it with good form.
Step by step
- Lie flat on the ground.
- Bend your knees and plant your feet on the floor.
- Position your arms to your sides for balance.
- Take a breath and press through your heels to extend your hips toward the ceiling.
- Squeeze your glutes at the top and hold the position for a moment as you exhale.
- Lower your buttocks to the floor as you breathe in.
Muscles worked
| Primary | Glutes |
|---|---|
| Secondary | Hamstrings, Quadriceps |
| Equipment | Bodyweight |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the glute bridge
- Full Body Beginner3 × 12
- Bodyweight Starter3 × 15
- Beginner HIIT Burn3 × 15
- Glute Builder3 × 15
- Hourglass3 × 20
- Toned & Lean3 × 15
- Posture Builder3 × 15
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your glutes
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