How to do it
- Sit on the floor with the shoulder blades against the edge of the bench.
- Roll the bar over the hips or rest the dumbbell on the hip crease.
- Plant the feet about hip-width so the shins are vertical at the top.
- Tuck the chin and drive through the heels until the hips are fully extended.
- Pause and squeeze the glutes, then lower.
Common mistakes
- Arching the lower back at the top instead of extending the hips.
- Feet too far away, which shifts work to the hamstrings.
- Short reps.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: More load, or a 2-second pause at the top.
Easier: Glute bridge on the floor.
Sets and reps
Beginners: 3 sets of 6-10 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 6-12 reps, stopping 1-2 reps short of failure.
Safety
- A pad on the bar spares the hip bones.
Swaps
Full gym: Deadlift, Glute bridge, Single-leg glute bridge, Hip abduction machine, Banded lateral walk
Dumbbells and a bench: Glute bridge, Single-leg glute bridge, Banded lateral walk