compound · Hinge
Glute Bridge
Glute Bridge is a compound hinge movement for glutes, using no equipment. It also works hamstrings. 3 sets of 20-30, 1 min rest.
- Primary muscle
- Glutes
- Equipment
- None — bodyweight
- Difficulty
- Beginner
- Sets and reps
- 3 × 20-30
- Rest
- 45s
- Force
- push
How to do it
- 1Set up
Flat on your back, knees bent, heels a hand's width from the glutes.
- 2The cue that matters
Drive through the heels, squeeze hard at the top, two seconds every rep.
- 3Work it
3 sets of 20-30, resting about 1 minute between them.
Muscles worked
Glutes does most of the work. Hamstrings take the rest.
Glutes exerciseshamstrings