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Handler
Exercise database

Glute Bridge

Glute Bridge is a beginner hip hinge exercise that primarily trains the glutes, with the hamstrings and core assisting. Equipment: bodyweight.

Page updated BeginnerBodyweight

What this page is: structured data from Handler's own exercise library — the same cues, mistakes, ranges, and modifications the coach uses in the app. It is general exercise information, not an individual technique assessment or medical advice. Stop any movement that causes pain and seek qualified coaching or clinical care for injuries.

Demonstration loop from Handler's exercise library. Only the still frame loads until you press play.

Technique

Form cues for the glute bridge

  1. 01

    Lie on your back with knees bent and feet flat, about hip-width apart.

  2. 02

    Tuck the pelvis slightly and lift your hips by squeezing the glutes.

  3. 03

    Keep your ribs down and stop when shoulders, hips and knees form a line.

  4. 04

    Lower your hips with control while keeping both feet planted.

Troubleshooting

Common mistakes

  • Arching the low back to lift higher.

  • Letting the knees drift out of line with the feet.

  • Bouncing through the lift or dropping the hips.

Programming defaults

Sets, reps, and rest by goal

These are the starting ranges Handler's library assigns to the glute bridge for each training goal. They are defaults the coach adjusts from your logged sets, not a prescription for any individual.

GoalSets × repsRest between sets
Strength3 × 6–10 reps1 min 30 s
Hypertrophy3 × 10–15 reps1 min
Fat loss3 × 15–20 reps45 s
General fitness2 × 10–15 reps45 s

Between sets

  • Reset your feet and knees before the next set.
  • Rehearse a gentle pelvic tuck while keeping your ribs down.

Working around discomfort

Modifications by body area

How Handler adjusts the glute bridge when a lifter reports a sensitive area. These are training modifications, not treatment. Pain that persists or worsens needs clinical assessment.

Hip
Use a comfortable stance and shorten the range if the front of the hip pinches.
Lower back
Reduce load, brace before each rep, and stop if you cannot keep a neutral spine.

Progression chain

Easier and harder variations

Regress to

Questions about this exercise

What muscles does the glute bridge work?
The glute bridge primarily works the glutes. The hamstrings and core work as secondary or stabilising muscles. In Handler's library it is classified as a hip hinge movement.
What equipment do you need for the glute bridge?
None. The glute bridge is a bodyweight exercise, which is why it appears in Handler's anywhere setups.
How many sets and reps of the glute bridge should I do?
Handler's default for a strength focus is 3 × 6–10 reps with about 1 min 30 s rest, and for a muscle-building focus 3 × 10–15 reps with about 1 min rest. These are the library's starting ranges, not an individual prescription; the coach adjusts them from what you log.
Is the glute bridge suitable for beginners?
Yes. It is tagged beginner in Handler's library. When it feels easy, the next step in the progression chain is the bodyweight hip thrust.

More glute exercises

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