Exercise · hip hinge
Glute bridge
Glute bridge is a beginner-friendly hip hinge movement that trains glutes, hamstrings, done with no equipment. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 12–20 reps, tempo 1-2-1.
The most common mistake is over-arching the lower back instead of squeezing glutes. If no equipment or the movement itself doesn't suit you, Dumbbell hip thrust or Hip hinge drill (dowel) or Single-leg glute bridge cover the same pattern. It's usually held back for pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Lie on your back, feet flat close to hips | पीठ के बल लेटो, पैर कूल्हों के पास |
| 2 | Push through heels and lift hips until body is a straight line | एड़ी से धक्का देकर कूल्हे ऊपर उठाओ |
| 3 | Squeeze glutes at top; do not arch the lower back | ऊपर ग्लूट्स दबाओ, कमर मत झुकाओ |
Equipment & who it fits
Needs no equipment, rated beginner, held back for pregnancy issues. Search "glute bridge form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Glute bridge work?
- Glute bridge primarily trains glutes, hamstrings, using a hip hinge pattern with no equipment.
- What's the most common mistake with Glute bridge?
- Over-arching the lower back instead of squeezing glutes
- What can I do instead of Glute bridge?
- The closest substitutes in this database are hip thrust dumbbell, bodyweight hip hinge, single leg glute bridge, which train the same pattern with different equipment.