All Exercises
Hinge · Isolation
Glute Bridge
Targets Glutes with an optimal working range of 12–20 reps.
Primary Muscles
Glutes
Secondary: Hamstrings, Core
Typical Rep Range
12–20 reps
Glute Dominant
Equipment Tier
Bodyweight Only
Bodyweight
Movement Profile
Beginner · Bilateral
Plane: Sagittal
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Glute Bridge:
- 1 Feet flat at hip width
- 2 Drive through heels to bridge hips up
- 3 Squeeze glutes hard at the top without overarching lower back
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Overextending lumbar spine
- ✕ Pushing from toes instead of heels
Substitutions & Variations
Similar Exercises to Glute Bridge
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Hamstrings, Glutes, Erectors · 1–8 reps
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