How to do it
- Lie on your back with the knees bent and the feet flat, close to the hips.
- Press the lower back gently into the floor.
- Drive through the heels to lift the hips until the body is straight from knees to shoulders.
- Squeeze the glutes for a moment, then lower slowly.
Common mistakes
- Arching the lower back at the top.
- Pushing through the toes.
- Knees falling in or out.
Breathing and tempo
Breathe out as you lift and in as you lower. Lift in about 1-2 seconds, pause briefly where the muscle is shortest, and lower in 2-3 seconds.
Make it harder or easier
Harder: A weight on the hips, the single-leg version, or the hip thrust.
Easier: A smaller lift.
Sets and reps
Beginners: 2-3 sets of 10-15 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 10-20 reps, stopping 0-2 reps short of failure.
Safety
- Gentle on the back and knees, so a good start after time off.
Swaps
Full gym: Deadlift, Hip thrust, Single-leg glute bridge, Hip abduction machine, Banded lateral walk
Dumbbells and a bench: Hip thrust, Single-leg glute bridge, Banded lateral walk
Bodyweight only: Single-leg glute bridge