Glute bridge / thrust · No equipment
Glute Bridge
The Glute Bridge is a glute exercise for the glutes and hamstrings, done with just your body weight.
How to do it
- Feet flat, heels close to your hips
- Lift your hips and squeeze 1–2 s
- Don't arch your lower back
Coach’s tip
Add a dumbbell on the hips when 20 reps are easy.
Sets and reps
How the 2 BindTrue programs that use it dose the Glute Bridge:
- Sets
- 2–3
- Reps
- 12–25
- Rest
- 60 s
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- 6-Week Fresh Start Full Body B: 2 × 12–15 · 3 days a week
- Anywhere Full Body Full Body B: 3 × 15–25 · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.