Glutes
Glute Bridge
Lying on the floor and lifting your hips, with a dumbbell across them for load. It builds your glutes with no bench needed, and it's quick to set up and easy to go heavy.
- Works
- Glutes, hamstrings, core
- Equipment
- One dumbbell
- Load
- Heavy
How to do it
- 1Lie on your back with your knees bent and your feet flat, hip width apart. Rest a dumbbell across your hips and hold it in place with both hands.
- 2Set your feet close enough that your shins are about vertical when your hips are up.
- 3Drive through your heels and lift your hips until your body is in a straight line from shoulders to knees.
- 4Squeeze your glutes at the top, then lower your hips back to the floor.
Cues
- Drive through your heels and squeeze at the top.
- Ribs down, so your hips do the lifting, not your lower back.
- Knees in line with your feet, not falling in.
Common mistakes
- Arching your lower back. Stop when your hips line up with your knees, and keep your ribs tucked down.
- Feet in the wrong spot. Too close and your quads take over, too far and your hamstrings do. Move them until you feel it most in your glutes.
- Rushing the reps. Lift with a squeeze and lower with control. Bouncing off the floor takes the work away from your glutes.
Easier
Skip the dumbbell, or use a lighter one.
Harder
Pause for 2 seconds at the top, or move to a hip thrust with your upper back on a bench for a bigger range.
Try it: 3 sets of 12 to 15 reps, or 30 seconds on and 30 off.
Why do I feel glute bridges in my hamstrings?
Usually your feet are too far from your hips. Walk them in until your shins are about vertical at the top, and push through your whole heel. A little hamstring work is normal, but your glutes should do most of it.
