BMARCHAI Open the free app

basic bodyweight glute bridge

Strengthens glutes

LegsBeginnerStrengthHinge

At a glance

Muscles workedPrimary: glutes. Secondary: hamstrings, core
Muscle groupLegs
DifficultyBeginner
TypeStrength · Hinge
Sets & reps3 sets × 10-12 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Setup — get into the starting position for basic bodyweight glute bridge.
  2. Step 2: Engage your core and set your posture.
  3. Step 3: Perform the movement with control through the full range.
  4. Step 4: Squeeze the target muscles at the peak of the movement.
  5. Step 5: Return slowly to the start and repeat for the prescribed reps.

Equipment

Coaching tips

Benefits

Strengthens glutes

Common mistakes

Using momentum instead of controlled muscle engagement

Make it harder

Add a pause at the top or increase time under tension

Make it easier

Reduce range of motion or use support

Breathing

Exhale on effort, inhale on return

Build a workout with this exercise

Plan sessions, track your progress and match your meals to your training, free.

Try it free in Bmarchai

More legs exercises

Hamstring Walkout

Beginner · 1 sets × 20s

Front Squat

Beginner · 3 sets × 10-12 reps

Good Mornings

Beginner · 3 sets × 10-12 reps

Modified Bridge Pose Off Stool

Beginner · 3 sets × 8-10 reps

Single Leg Pulley Leg Curl on Situp Bench

Beginner · 3 sets × 10-12 each side

Hack Squat with a Hip Band

Intermediate · 3 sets × 10-12 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.