Smart Workout Diary

Bridge

The glute bridge is a bodyweight hip-extension exercise performed lying on your back with bent knees. It primarily trains the glutes while also involving the hamstrings and core, supporting hip strength, lower-body control, and general strength training.

Demonstration

Bridge — demonstration 1
Bridge — demonstration 2

Instructions

  1. Set up: Lie on your back with your knees bent, feet flat on the floor about hip-width apart, and arms resting by your sides.
  2. Brace: Gently tighten your abdominal muscles and keep your ribs from flaring upward.
  3. Lift: Press through your heels and squeeze your glutes to raise your hips until your shoulders, hips, and knees form a straight line.
  4. Return: Pause briefly without arching your lower back, then lower your hips under control and repeat.
Muscle Group
Glutes
Other Muscle Groups
Hamstrings
Type
Strength
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Drive through the heels: Keep your feet planted; do not shift pressure onto your toes.
  2. Use the glutes: Finish with glute tension rather than pushing the hips higher by arching the lower back.
  3. Control every repetition: Keep the knees tracking in line with the feet and lower slowly.
Exercise library