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

The terms are often used interchangeably, although 'hip bridge' sometimes refers to a wider range of movement while 'glute bridge' emphasizes the specific muscular contraction.

Can I do hip bridges every day?

Yes, as a low-impact bodyweight exercise, it can be performed daily to improve hip mobility and wake up the glutes before a workout.

How can I make the hip bridge more difficult?

You can increase the intensity by performing the bridge on one leg at a time or by placing a resistance band just above your knees.

Hip Bridge Guide: Master the Glute-Building Basic

Learn how to perform the hip bridge with proper form to strengthen your glutes, hamstrings, and core without any gym equipment.

How to Perform

Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
Place your arms by your sides with your palms facing down to provide stability during the lift.
Engage your core and squeeze your glutes to lift your hips off the ground until your knees, hips, and shoulders form a straight line.
Pause at the top of the movement for one second while maintaining a tight contraction in the glutes.
Lower your hips back to the starting position with control, barely touching the floor before starting the next rep.

Common Mistakes

Arching the lower back excessively at the top of the movement
Pushing with the toes rather than driving through the heels
Resting too long between repetitions at the bottom of the lift

Muscles Worked

Primary movers

Glutes

Stabilizers

Hamstrings
Lower Back
Abdominals

Related Guides

Glutes · Legs