Glutes
Glute Bridge
The Glute Bridge is a strength exercise with a barbell for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 49%, hamstrings (biceps femoris) 11% and gluteus medius 10%.
Also known as: barbell bridge, barbell glute bridge, bruggetje, flat hip thrust, heupbrug, hip extension
How to do it
- Lie on your back on a mat and roll a padded barbell over your legs until it rests on your hip crease.
- Bend your knees and set your feet flat, hip-width apart, about a foot length from your glutes.
- Grip the bar just outside your hips and brace your core.
- Drive through your heels and lift your hips until your shoulders, hips and knees form a straight line.
- Squeeze the glutes at the top, then lower the bar until your glutes touch the mat.
Tips
- Use plates with a full diameter so the bar clears your hips when you roll it into place.
- Keep the upper back flat on the floor and let the hips do the moving.
Common mistakes
- Arching the lower back to lift the bar higher.
- Pushing through the toes so the heels lift.
- Letting the bar roll toward the stomach.
Muscles worked by the Glute Bridge
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
From the floor the range is shorter; same muscles. Hip extension against a load on the hips with the knees bent: glute max peaks at lockout, the bent knee keeps the hamstrings short so they only assist.
Glute Bridge alternatives
Same equipment
Different equipment
Easier
No equipment
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Glute Bridge work?
Mainly the gluteus maximus. The hamstrings (biceps femoris) and gluteus medius assist.
Is the Glute Bridge good for beginners?
The Glute Bridge is rated intermediate. If you are new, learn the Dumbbell Glute Bridge first and build up from there.
What is a good alternative to the Glute Bridge?
For example the Cable Hip Thrust, Dumbbell Glute Bridge and Kas Glute Bridge. They train mostly the same muscles, some with different equipment.
Sources
- Contreras et al. 2015, J Appl Biomech 31(6):452-458 (hip thrust vs back squat)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.