The glute bridge exercise is a simple floor move: lie on your back with knees bent and feet flat, tighten your core, squeeze your glutes and lift your hips until your body makes a straight line from knees to shoulders. Hold for a few breaths, lower slowly and repeat. It needs no equipment.
Cleveland Clinic calls the bridge an easy-to-learn exercise. You're lying down, so balance isn't an issue, and you can make them harder in small steps as you get stronger. Here's how to do them well and how to progress.
These steps follow Cleveland Clinic physical therapist Rebecca Justen, DPT, and Mayo Clinic's bridge instructions.
Lie down. Lie on your back on a mat with your arms resting at your sides.
Set your feet. Bend your knees and place your feet flat on the floor, about hip-width apart. Bring your heels as close to your butt as feels comfortable.
Brace. Tighten your core without holding your breath. Mayo Clinic adds: keep your shoulders and head relaxed on the floor.
Lift. Squeeze your glutes, push through your heels and raise your hips until your body forms a straight line from your knees to your shoulders. Mayo Clinic says to keep your back neutral, not arched and not pressed into the floor, and to try not to tilt your hips.
Hold. Cleveland Clinic suggests holding for three to five seconds. Mayo Clinic suggests holding long enough to take three deep breaths.
Lower. Slowly lower your hips back to the floor. That's one rep.
Slow and controlled beats fast. As Cleveland Clinic puts it, the best form focuses on stability and strength, not on lifting your hips as high as you can.
According to Cleveland Clinic, a glute bridge strengthens your:
Glutes, the muscles in your butt
Core
Hamstrings, along the back of your thighs
Lower back
Mayo Clinic notes that the bridge, sometimes called a back bridge or glute bridge, works on the strength of many core muscles at one time. Dr. Justen explains why that matters day to day: the stronger your glutes are, the easier it is to walk, climb stairs, stand up from sitting or roll out of bed.
Arching your low back. The lift should come from your hips, not your lower back. Keep a neutral spine.
Lifting too high. Height isn't the goal. Lift only as high as feels comfortable with good form, and keep your shoulder blades on the floor the whole time.
Holding your breath. Brace your core but keep breathing. Mayo Clinic advises breathing freely and deeply during core exercises.
Feeling it mostly in your hamstrings. Dr. Justen says people often complain of hamstring cramps. Her fix: pull your heels closer to your glutes and really focus on squeezing your butt as you push through your heels.
Tilting your hips. Mayo Clinic says to avoid tilting your hips. Keep both sides level as you rise and lower.
Pushing through back pain. If it hurts, lower your hips and focus on tightening your core. Dr. Justen notes that people with chronic pain tend to overuse their back muscles.
Once the basic bridge feels easy, Cleveland Clinic suggests these ways to add challenge. Try one change at a time.
Marching bridge. Hold the bridge and slowly lift one foot at a time, keeping your hips steady.
Banded bridge. Wear a resistance band just above your knees and gently press your knees outward against it as you lift.
Single-leg bridge. Keep one foot flat and straighten the other leg. Push through the planted foot to lift your hips while keeping the extended leg straight and steady.
Weighted bridge. Hold both ends of a dumbbell across the front of your hips as you lift and lower slowly.
Balance trainer bridge. Place your feet on the domed side of a balance trainer. Dr. Justen says you have to work harder to keep your hips and legs steady on the unstable surface.
Cleveland Clinic suggests using basic bridges to warm up, and saving the weights, bands and single-leg versions for when you're loosened up.
Guidance varies a little:
Cleveland Clinic suggests aiming for two sets of 15 bridges, holding each one for three to five seconds.
Mayo Clinic's back exercise routine suggests starting with five repetitions a day, holding each for three deep breaths, and slowly working up to 30.
Example beginner progression (an example, not a prescription):
Week 1: 1 or 2 sets of 5 to 8 bridges, holding each for three breaths.
Weeks 2 to 4: add a few reps each week until 2 sets of 15 feel steady.
Later: try a marching bridge, then a banded or single-leg bridge for fewer reps.
Bridges pair well with a core hold. Our guide on how to do a plank covers form and hold times. For building a full routine, see how many sets and reps to do.
Beginners. Cleveland Clinic points out bridges are easy to learn and require little space and no equipment.
People who sit a lot. Cleveland Clinic lists counteracting the effects of prolonged sitting among the benefits.
Anyone working on everyday strength. Stronger glutes help with walking, stairs and standing up from a chair.
People with back pain, with guidance. Mayo Clinic includes the bridge in its back exercise routine, but says that if you're starting exercise because of ongoing back pain or after a back injury, you should talk to a physical therapist or another member of your healthcare team about which activities are safe for you.
Want more floor and bodyweight moves? Our sister site has a guide to strength training at home for beginners.
Mayo Clinic advises talking to your health care professional before doing core exercises if you have back problems, osteoporosis or other health concerns.
If a bridge causes back pain, lower down and adjust your form. If pain continues or keeps coming back, see a doctor or physical therapist.
If you're pregnant or have recently had a baby, ask your doctor or midwife which exercises suit you.
This is general information, not medical advice. Talk to your doctor or pharmacist about your own situation.
Mayo Clinic includes the bridge in its back exercise routine. If you have ongoing back pain or a back injury, check with a physical therapist first.
Cleveland Clinic suggests three to five seconds per rep. Mayo Clinic suggests about three deep breaths.
Your heels may be too far from your body. Dr. Justen suggests pulling your heels closer and focusing on squeezing your glutes.
Mayo Clinic's back routine is a daily one that starts with five bridges a day. Stop if anything hurts.
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