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Exercise · Legs and glutes

Glute bridge

Exercise A to Z

  • Strength

Works: Glutes, the backs of your legs and lower back.

Add to a routineUsed in 17 timer routines

How to do it

Line drawing of a glute bridge: lying on the back with knees bent, then hips lifted so knees, hips and shoulders are in a line.
  1. Lie on your back, knees bent, feet flat and hip-width apart.
  2. Press through your heels to lift your hips until your body is straight from knees to shoulders.
  3. Squeeze your glutes at the top for a moment.
  4. Lower slowly.

Watch out for

Arching your lower back at the top, and pushing through your toes.

Make it easier or harder

  1. 1Glute bridge.
  2. 2Bridge hold: stay at the top, squeezing your glutes and breathing steadily.
  3. 3Marching bridge: with your hips up, lift one foot a little off the floor, put it down, then lift the other. Don't let your hips drop.
  4. 4Single-leg glute bridge: one foot on the floor, the other leg straight out in line with your thigh.
  5. 5Raised single-leg bridge: as step 4, with your heel up on a step or sofa.

Do the difficulty that suits you.

Exercise from healthshelf.org

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The workouts, exercise instructions and effort guide on this page are general information for adults. They are not tailored to you, they are not medical or professional advice, and they may not be suitable for you. They do not replace advice from a professional who knows you. Although exercise can be good for your health, all exercise carries some risk of injury.

Get advice from a doctor, physiotherapist or other qualified health professional before you start if:

  • you have a heart or lung condition, high blood pressure, diabetes or any other long-term condition
  • you have ever had chest pain, fainting or dizziness, with or without exercise
  • you have an injury, a joint or back problem, or pain when you move
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Stop straight away if you get chest pain or tightness, feel faint or dizzy, become unusually short of breath, feel your heart racing or beating irregularly, or feel sharp pain. Call 999, or your local emergency number, if you have chest pain or tightness, or if any of these does not settle quickly with rest.

Start at a level that feels comfortable and build up gradually. Clear the space around you, use a floor that is not slippery, and make sure any chair, step, bench or equipment is sturdy and will not move.

You choose whether to do these exercises and how hard to work, and you do them at your own risk. Read our full Medical Disclaimer.