Bodyweight Glute Bridge
The Bodyweight Glute Bridge is a bodyweight exercise that primarily targets the glutes. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Bodyweight Glute Bridge
- 1Lie on your back with your knees bent, feet flat on the floor about hip-width apart and a step away from your hips, arms relaxed by your sides and palms down. Keep your ribs down, chin slightly tucked, and feel your whole foot, especially your heels, pressing into the floor.
- 2Press through your heels to lift your hips toward the ceiling until your body forms a straight line from shoulders to knees, squeezing your glutes at the top without arching your lower back, then slowly lower your hips back down with control. Breathe out as you lift your hips, pause briefly at the top, and breathe in as you lower back to the floor.
Coach tips
- Think about squeezing your butt cheeks together at the top instead of just pushing your hips as high as possible to avoid stressing your lower back.
- Keep your knees in line with your toes so they don’t fall inward or flare out, which helps protect your hips and knees.
- Move with control rather than bouncing, and if you feel this more in your lower back than your glutes, bring your feet a little closer to your hips and focus on driving through your heels.
Train glutes smarter
One rep, one set. Hypro turns the Bodyweight Glute Bridge into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Bodyweight Glute Bridge weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much glutes you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Bodyweight Glute Bridge fits right into proven hypertrophy and strength templates.
