Exercises / Bodyweight
How to do a glute bridge
Wakes up your glutes and is gentle on a sore back.
Setup
- Lie on your back, knees bent, feet flat near your bum.
- Arms by your sides.
How to do it
- Push through your heels and lift your hips.
- Stop when your body is a straight line from shoulders to knees.
- Squeeze your glutes hard for one second.
- Lower slowly.
Common mistakes
- Arching your lower back at the top.
- Pushing through your toes.
Sets, reps and weight for beginners
| Sets | 3 |
|---|---|
| Reps | 12–15 |
| Rest | 60 seconds |
| Starting weight | Bodyweight. Rest a dumbbell on your hips when 15 feels easy. |
| Muscles | Glutes, Hamstrings |
| Equipment | Bodyweight |
When all your sets feel easy with clean form, add the smallest weight step next session. If a set breaks down, keep the weight and own the reps first. Musclo does this for you: it suggests the next weight from your last session.
FAQ
What muscles does the glute bridge work?
The glute bridge mainly works your glutes, hamstrings. Wakes up your glutes and is gentle on a sore back.
How many reps should a beginner do?
Start with 3 sets of 12–15 reps, resting about 60 seconds between sets. Add weight or time only when every set looks clean.
How much weight should I use for the glute bridge?
Bodyweight. Rest a dumbbell on your hips when 15 feels easy.
What are the most common glute bridge mistakes?
Arching your lower back at the top. Pushing through your toes. Fix them by slowing down and using a lighter weight first.
Can an app check my glute bridge form?
Yes. Musclo's live form check watches your glute bridge through your iPhone camera, counts clean reps and tells you what to fix. It runs on the phone, so no video is uploaded.
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