At a glance
- Main muscle
- Glutes
- Also works
- Hamstrings
- Equipment
- Barbell
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 2.5 kg
How to do it
- Back on the floor.
- Heels close to your glutes.
- Squeeze at the top.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Smaller range of motion than the hip thrust; fine for beginners or at home.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Barbell Hip Thrust · Barbell · rating A
- Machine Hip Thrust · Machine · rating A
- Single-Leg Dumbbell Hip Thrust · Dumbbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the glute bridge.
Let Mitta set the weight.
Mitta plans the glute bridge with a weight and rep target for every set, worked out from your last sessions.
Questions about the
glute bridge
What muscles does the glute bridge work?
The glute bridge mainly trains your glutes. Your hamstrings help.
How many reps of the glute bridge should I do?
Mitta plans the glute bridge at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the glute bridge?
Good alternatives that train the same muscle are the barbell hip thrust, machine hip thrust and single-leg dumbbell hip thrust.
Is the glute bridge good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the glute bridge have rating B?
Smaller range of motion than the hip thrust; fine for beginners or at home.