Glute Bridge
Basic bodyweight glute bridge to fire up the glutes. It works mainly the glutes, with help from the hamstrings and quads.
In Flawless, Gold, the third of eight ranks, starts at 10 reps in one set for men aged 23–39 and 8 for women.
How to do Glute Bridge
- Lie on your back with knees bent, feet flat about hip width apart and close enough that your fingertips can touch your heels.
- Tuck the pelvis, then push through the heels and lift the hips until the body forms a straight line from shoulders to knees.
- Squeeze the glutes hard at the top for a second; the ribs stay down, don't arch the lower back.
- Lower slowly until the hips are just above the floor and go again.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Glutes | Gluteus maximus |
| Secondary | Hamstrings | Biceps femoris |
| Secondary | Quads | Quadriceps femoris |
Muscle data from StrengthLog.
Why do it
- Glutes with no equipment and no setup
- Teaches the hips to do the work, not the back
- Good warm-up before squats and hinges
Rep standards for Glute Bridge
| Rank | Men | Women |
|---|---|---|
| Bronze | start | start |
| Silver | 5 | 4 |
| Gold | 10 | 8 |
| Platinum | 15 | 12 |
| Diamond | 20 | 16 |
| Obsidian | 25 | 20 |
| Painite | 30 | 24 |
| Antimatter | 50 | 40 |
Numbers are reps in one set, for ages 23–39.
Flawless ranks Glute Bridge by the most reps you managed in one set; the rank updates after every workout. Women’s limits are 20 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.
Similar exercises
Questions
What muscles does Glute Bridge work?
It works mainly the glutes, with help from the hamstrings and quads.
How do you do Glute Bridge?
Lie on your back with knees bent, feet flat about hip width apart and close enough that your fingertips can touch your heels. Tuck the pelvis, then push through the heels and lift the hips until the body forms a straight line from shoulders to knees. Squeeze the glutes hard at the top for a second; the ribs stay down, don't arch the lower back. Lower slowly until the hips are just above the floor and go again.
How many reps of Glute Bridge is good?
In Flawless, Gold starts at 10 reps in one set for men aged 23–39 and 8 for women, Diamond at 20 and 16.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.