Should I feel this in my lower back?

No, you should prioritize feeling the contraction in your glutes. If your back hurts, focus on tucking your pelvis and engaging your core to prevent lumbar hyperextension.

What is the difference between a glute bridge and a hip thrust?

A glute bridge is performed with your back on the floor, while a hip thrust is done with your shoulders elevated on a bench. The hip thrust allows for a larger range of motion and is typically easier to load with heavy weights.

How can I make this exercise harder without weights?

You can increase the difficulty by performing the movement with a single leg, slowing down the tempo, or pausing longer at the top of the contraction.

How to Do a Glute Bridge: Form, Benefits, and Tips

Master the glute bridge with our step-by-step guide. Learn proper form to strengthen your glutes and improve hip mobility safely.

How to Perform

Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
Place your arms at your sides with palms facing down to provide stability during the movement.
Tighten your core and press through your heels to lift your hips toward the ceiling until your body forms a straight line from knees to shoulders.
Pause at the top of the movement and squeeze your glutes firmly for one to two seconds.
Slowly lower your hips back to the starting position while maintaining control and tension in the muscles.
Repeat for the desired number of repetitions, ensuring your lower back does not arch excessively.

Common Mistakes

Arching the lower back at the top of the movement
Pushing through the toes instead of the heels
Lifting the hips too high and overextending the spine
Moving too quickly and losing muscle tension

Muscles Worked

Primary movers

Glutes

Stabilizers

Hamstrings
Core
Lower Back

Related Guides

Glutes · Legs