Glute Bridge Form

Prop up your phone and RepSensei counts your glute bridge reps and flags some visible issues, right on your device. Video never leaves your phone.

How to do it

1. Lie on your back with knees bent and feet flat, about hip width apart, heels around a hand's length from your bum.
2. Rest your arms by your sides, palms down.
3. Flatten your lower back gently into the floor by tilting your pelvis slightly.
4. Push through your heels and squeeze your glutes to lift your hips until your knees, hips and shoulders form a line.
5. Hold the squeeze for a second, then lower slowly back to the floor.

Coaching cues

Tilt, then lift

Starting with a slight pelvic tuck makes the glutes, not the back, lift you.

Push through your heels

This takes work off the quads and puts it on the glutes.

Squeeze at the top

The top is where the glutes are working hardest; hold it briefly.

Common mistakes and how to fix them

Arching the lower back

Pushing the hips too high bends the back instead of extending the hips. Fix: Stop when knees, hips and shoulders line up, and keep the ribs down.

Feet too far away

Straight-ish legs make the hamstrings take over, and they may cramp. Fix: Bring your heels closer to your bum.

Feet too close

The quads start to do more of the work. Fix: Move your feet out until you feel it mostly in the glutes.

Knees falling in or out

Losing knee position reduces the glute work and makes the movement wobble. Fix: Keep knees hip width apart; a light band around the thighs can help.

Rushing reps

Bouncing up and down skips the squeeze at the top. Fix: Pause for one to two seconds at the top of each rep.

Muscles worked

Main: Glutes. Also: Hamstrings, Abs, Inner thighs.

Who should take care

A good starting point for most people, including beginners. If you get back or hip pain, reduce the height of the lift and see a physiotherapist if it persists.

Variations

• Pelvic Tilt Into Bridge: Easier: learn the pelvic tilt that starts the bridge.
• Single Leg Glute Bridge: Harder: one leg at a time, still no kit needed.
• Barbell Glute Bridge: Harder: add a barbell across your hips.
• Barbell Hip Thrust: Harder: shoulders on a bench for a longer range.

Filming your glute bridge

Place the phone on the floor side-on, about one and a half to two metres away, so your shoulders, hips and knees are all visible. You can track it with the RepSensei camera, which counts reps and can flag some visible issues from one angle; it cannot see everything. See how to film your form.

Questions

Why do I feel glute bridges in my hamstrings?

Your feet are probably too far away. Move them closer to your bum and push through your heels.

Is a glute bridge the same as a hip thrust?

They are the same movement. The hip thrust has your shoulders on a bench, giving a longer range and easier loading.

How many reps should I do?

Two to four sets of 10 to 20 slow reps is a good start. Make it harder with one leg or added weight.

See the Butt Lift (Bridge) exercise guide with a 3D figure.

More form guides

• Squat form
• Deadlift form
• Lunge form
• Romanian Deadlift form
• Hip Thrust form

General guidance, not medical advice. Stop if anything hurts. The camera can miss things, so no issue seen doesn't mean perfect form.