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§ L · Exercises · GlutesUpdated 6/2026

Glute Bridge from Bench

Builds the glutes and hip extension strength. It helps with squats, deadlifts and everyday lifting.

Muscle group
Glutes
Equipment
Bodyweight
Exercise type
Compound
Technique
Basic technique

Muscles worked

§ 01 · Muscles
Primary muscle
Glutes
Supporting muscles
Hamstrings

How to perform

§ 02 · Steps
  1. 01

    Lie on your back with your upper back firmly supported on the bench, knees bent, and feet flat on the floor.

  2. 02

    Place your feet hip-width apart and brace your core. Keep your gaze forward and your chin slightly tucked.

  3. 03

    Drive through your heels and extend your hips by lifting your pelvis until your knees, hips, and shoulders form a nearly straight line.

  4. 04

    Squeeze your glutes at the top and keep your ribs down. Do not overextend your lower back.

  5. 05

    Lower your pelvis back down under control and repeat the movement at the same tempo.

Beginner's guide

§ 03 · Guide
What it works

Builds the glutes and hip extension strength. It helps with squats, deadlifts and everyday lifting.

What it should feel like

You should feel it in your glutes and a bit in your hamstrings. It should not mainly be in your lower back or quads.

Most common mistake

A common mistake is arching the lower back to lift higher. Squeeze your glutes at the top, keep your ribs down and drive through your heels.

How to get started at the gym

§ 04 · SisuLift

Glute Bridge from Bench is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep your weight on your heels and adjust your foot position so that your knees are at about a 90-degree angle at the top. Support yourself on the bench across your shoulder blades and perform the movement by extending your hips, not by arching your lower back.

The glute bridge from a bench effectively targets the glutes through a large range of motion without additional weight.

More exercises: Glutes

§ 06 · Same muscles

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