Glute Bridge
Complete guide to Glute Bridge. Learn proper form, technique, and execution. Targets Hips — Glutes. Requires none. Step-by-step instructions and expert tips.
How to Perform Glute Bridge
Lie on your back on an exercise mat with your knees bent and feet flat on the floor.
Place your arms flat at your sides with your palms facing down.
Engage your abs and take a breath.
Drive your hips upward by squeezing your glutes until your body forms a straight line from shoulders to knees and exhale.
Slowly lower your hips back down and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |