Glute Bridge
The Glute Bridge primarily works the Biceps Femoris (Long Head), Gluteus Maximus, Gluteus Medius, with secondary activation of the Adductor Magnus, Erector Spinae, Rectus Femoris and stabilizer support from the Erector Spinae, Rectus Abdominis, Transverse Abdominis. It is a bodyweight compound exercise at beginner difficulty.
Supine hip extension with feet on ground emphasizing glute activation.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Hinge |
| Force | Push |
| Laterality | Bilateral |
| Primary | Biceps Femoris (Long Head), Gluteus Maximus, Gluteus Medius |
| Secondary | Adductor Magnus, Erector Spinae, Rectus Femoris |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Biceps Femoris (Long Head) (hamstrings)
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Gluteus Medius (glutes)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Rectus Femoris (quadriceps)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Position body with proper alignment. Execution: Push hips back while maintaining flat back, lowering torso toward floor. Drive hips forward to return to upright position. Repeat. Comments: Maintain control throughout movement to fully engage the Gluteus Maximus, Gluteus Medius, Hamstring Biceps Femoris Long.
Alternative Exercises
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