Glute Bridge
Trains the glutes. No equipment needed. One of our free programs uses it, across 8 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Glute Bridge
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
3×10–20the shape they run most (4 sessions)
1:30typical rest between sets
1open the session with it
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Strong Curves (Beginner) | Workout A — Phase 1, Workout C — Phase 1 | 3×10–201:00 Glute march pattern: bridge up and march the feet, or hold the bridge — 60 seconds. 2 × 1:00 steady | Fixed weights |
See it in action
Watch the Glute Bridge progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Glute Bridge trains
Technique
How to do the Glute Bridge
- Begin by lying on your back with your knees bent and feet flat on the floor, hip-width apart. Place a dumbbell horizontally across your hips, holding it securely with both hands.
- Engage your core and glutes, and press through your heels to lift your hips toward the ceiling. Your body should form a straight line from your shoulders to your knees.
- Squeeze your glutes at the top of the movement, holding for a brief moment while keeping the dumbbell stable on your hips.
- Lower your hips back to the starting position in a controlled manner without letting your glutes touch the floor. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Ensure your knees stay aligned with your toes and do not splay outwards.
- Focus on squeezing your glutes at the top to maximize muscle activation.
- Avoid arching your lower back; maintain a neutral spine.
Substitutes
Swap Glute Bridge for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Glute Bridge for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.