Bodyweight Glute Bridge

The bodyweight glute bridge is a hip extension-based movement that works your glutes, hamstrings, and quads.

Check out other glute exercise variations like the hip thrust by visiting the Video exercise library

Bodyweight Glute Bridge

Here's How to Perform the Bodyweight Glute Bridge:

  • Start by finding a foot placement that feels comfortable to you. What you're looking for is the place where you feel this movement the most in your glutes.
  • Foot Width:
    • Some people feel glute bridges more in their butt with their feet shoulder-width apart.
    • Some prefer to move their feet out, wider than their hips.
    • Finally, some prefer a narrow stance with their feet closer together, even as close as touching.
  • Foot Distance:
    • Some people feel glute bridges the most in their butt with their feet a bit closer to their body. At an angle that will be less than 90 for those of you who remember geometry.
    • Some prefer a stance that ends up being much farther away from their body. This angle leaves the legs further and 90 from the body at the top of the squeeze.
    • Lastly, some like an in-between stance with their feet at about 90 degrees at the top.
  • Seriously, try all the positions for yourself - everyone's hip anatomy is different and determines where you will feel this the most in your glutes. Generally, the further your feet are away from you, the more your hamstrings help extend your hips. The closer your feet are to your body, the more your quads help lift your hips from the ground.
  • Once you have your foot position, posteriorly tilt your hips or pull the bottom of your rib cage closer to your hips.
  • Draw a breath in through your nose, into your stomach.
  • Squeeze your glutes and lock your hips out, maintaining the posterior pelvic tilt.
  • At the top of the glute bridge, you may breathe out and pause for a count.
  • Reverse the movement by lowering back down to the ground under control. That's one rep.

If this exercise is too hard - try the Feet-Elevated Glute Bridge instead. If you feel this is easy, add a barbell or a 1.5 rep to increase the amount of time your glutes spend working in the most difficult portion of the move.

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