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Glute Bridge Chest Press

Strengthens the glutes and improves hip extension power, supporting posture and lower-body strength.

Glutes & HipsIntermediateStrengthPress

At a glance

Muscles workedPrimary: glutes. Secondary: hips, chest, triceps, shoulders
Muscle groupGlutes & Hips
DifficultyIntermediate
TypeStrength · Press
Sets & reps3 sets × 10-12 reps
Estimated calories burned~6 kcal
EquipmentNone needed

How to do it

  1. Step 1: Setup — Get into the starting position for Glute Bridge Chest Press.
  2. Step 2: Initiation — Engage your core and begin the movement with control.
  3. Step 3: Main movement — Complete the movement through its full range of motion.
  4. Step 4: End position — Reach the top/end of the movement with control.
  5. Step 5: Return — Slowly return to the starting position.
  6. Step 6: Breathing reminder — Exhale on exertion, inhale on return.
  7. Step 7: Safety note — Keep the movement controlled and stop if you feel sharp pain.

Coaching tips

Benefits

Strengthens the glutes and improves hip extension power, supporting posture and lower-body strength.

Common mistakes

Flaring the elbows too wide or arching the lower back to force the weight up.

Make it harder

Add a pause at the hardest point, slow the tempo, or add light resistance (band or dumbbells).

Make it easier

Reduce the range of motion or reps until the movement feels controlled.

Breathing

Exhale on exertion, inhale on release.

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More glutes & hips exercises

Runners Pulley Kickback Strap Below Knee V2

Intermediate · 4 sets × 15 each side

Pulsing Glute Squat with Pulley

Intermediate · 4 sets × 12-15 reps

Standing Single Leg Adduction with Resistance Band

Beginner · 4 sets × 12-15 each side

Hip Thruster One Leg Raised

Beginner · 4 sets × 20 reps

Banded Knee High from a Glute Bridge on Bench

Intermediate · 4 sets × 12-15 each side

Deep Glute Dumbbell Squat

Intermediate · 3 sets × 10-15 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.