All Exercises
Glute Bridge
Strengthens the glutes and core through hip extension, also engaging the hamstrings and lower back for hip stability.
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Main Muscles
- Glutes
Supporting Muscles
- Abs
- Lower Back
- Hamstrings
Workouts with this exercise
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How to perform
- Lie on your back with knees bent and feet flat on the floor, holding an AguaForce weight over your hips
- Press through your heels and lift your hips toward the ceiling
- Squeeze your glutes hard at the top, forming a straight line from shoulders to knees
- Lower your hips back down with control and repeat
Tips
- Keep the weight steady and centered over your hips
- Avoid overarching your lower back at the top of the movement
Glute Bridge FAQ
What muscles does the glute bridge work?
The glute bridge mainly works your glutes, with your abs, lower back and hamstrings supporting the movement.
How much water should I put in the weight for the glute bridge?
Fill one AguaForce weight to about 8–11 lb, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of the glute bridge should I do?
Aim for 3 sets of 12–15 reps, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.