Exercise · Legs and glutes

Glute bridge on the floor: how to do it right

The glute bridge is a floor exercise with no equipment that mainly targets your glutes and also your hamstrings. It’s easy to set up and you can do it in pretty much any gym or at home. Great to wake up your glutes before squats or deadlifts, or as a basic lower-body strength move.

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The essentials

Lie on your back, feet flat.
Lift your hips and squeeze your glutes.

Muscles worked

Front

Back

Primary: Glutes
Secondary: Hamstrings

How to do it

Lie on your back on the floor or on a mat, arms by your sides, palms on the floor.
Bend your knees and place your feet flat, about hip-width apart, heels close to your hips.
Take a breath in, then push through your heels to lift your hips toward the ceiling.
At the top, make a straight line from shoulders to hips to knees and squeeze your glutes without over-arching your lower back.
Hold for a second at the top, then lower your hips back down under control over 2–3 seconds.
Reset your breath at the bottom and repeat your reps with the same smooth tempo.

Common mistakes

Over-arching the lower back
Instead : Think about slightly tucking your pelvis and keeping your ribs down. Lift only until your body forms a straight line from shoulders to knees, not higher.
Pushing mostly through your toes
Instead : Keep your heels firmly planted and think about pushing the floor away with your heels to feel your glutes more.
Letting the knees cave in or flare out
Instead : Keep your knees in line with your hips and ankles. Imagine you’re lightly holding a block between your thighs.
Rushing the movement
Instead : Drive up with control, then take 2–3 seconds to lower. That helps your glutes work harder and keeps your form tight.

Coach tips

If you don’t feel your glutes, bring your heels a bit closer to your hips and focus on squeezing hard at the top.
Keep your gaze toward the ceiling so your neck stays neutral instead of looking at your knees or tucking your chin too much.
You can pause for one second at the top of each rep to control the movement and avoid bouncing off the floor.
Start with controlled bodyweight sets before adding harder variations so your basic technique stays solid.

Variations

Glute bridge with a longer pause at the top (2–3 seconds) to increase time under tension on the glutes.
Glute bridge with your feet set slightly farther from your hips to bring the hamstrings a bit more into play.
Single-leg glute bridge (one leg up) to increase difficulty and challenge stability once your basic form is solid.

Sets and reps

The glute bridge is often done for 10–20 reps per set at bodyweight, depending on your level and focus, or in a small activation block before heavier lower-body lifts.

Equipment

No equipment: bodyweight.

Alternatives for the same muscles

Log your Glute bridge sets with GoSet

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Common questions

Where should I feel the glute bridge?

Mainly in your glutes, and also in the back of your thighs (hamstrings). If you mostly feel it in your lower back or the front of your thighs, adjust your foot position and reduce your range so you keep that straight shoulders–hips–knees line at the top.

What if I feel pain in my lower back when I do glute bridges?

Stop the set and don’t push through the pain. You can check your form, shorten the range, or use a different glute exercise. If the pain keeps coming back, talk to a health professional before continuing.

Can I do glute bridges without a mat at the gym?

Yes, you can do them right on the floor if that feels fine for you. Many people like a mat for comfort on the hard surface, but it’s not required.

What’s the difference between a glute bridge and a barbell hip thrust?

The glute bridge is done on the floor with no equipment and a shorter range of motion. The barbell hip thrust is usually done with your upper back on a bench and a bar across your hips so you can load more weight, but setup is a bit more involved.