Bodyweight Glute Bridge

Bodyweight Glute Bridge is a beginner isolation push using bodyweight. It loads Glutes.

Why this lift

The Bodyweight Glute Bridge is a beginner isolation push lift. It primarily loads Glutes. Hamstrings, Abs help. You need bodyweight. Most programs place it after your main compounds, as accessory work. You may also hear it called Bodyweight Glute Bridges.

Hip extension — bridges, hip thrusts, and hinge work — is what actually trains the glutes. Squatting alone is not a glute program. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Glutes
• Secondary: Hamstrings, Abs

Setup

• Set up for the Bodyweight Glute Bridge with bodyweight. Upper back on a bench, load over the hips.
• Feet planted so the shins are vertical at the top. Ribs down, chin tucked.

How to do it

1. Drive through the heels and extend the hips until Glutes are locked.
2. Pause with a glute squeeze, then lower under control.

Coaching cues

• Heels, not toes. Ribs down at the top.
• Squeeze the glutes; do not arch the low back.

Common mistakes

• Overarching the lumbar spine. Tuck the tailbone and keep the ribs down.
• Cutting the lockout short. Reach a full hip extension every rep.

How to program it

Treat the Bodyweight Glute Bridge as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Bodyweight Glute Bridge does not agree with you, Barbell Glute Bridge trains Glutes with a different setup.

Related lifts

• Barbell Glute Bridge Glutes
• Barbell KAS Glute Bridge Glutes
• Cable Glute Kickback Glutes
• Cable Hip Abductor Glutes
• Donkey Kick Glutes
• Dumbbell Glute Bridge Glutes

FAQ

What muscles does the Bodyweight Glute Bridge work?

The Bodyweight Glute Bridge works Glutes (primary), Hamstrings, Abs (secondary).

What equipment do I need for the Bodyweight Glute Bridge?

You need bodyweight.

Is the Bodyweight Glute Bridge suitable for beginners?

Yes. The Bodyweight Glute Bridge is marked beginner in this catalog. Start lighter than you think and film one set from the side.