Glute Bridge (Bodyweight)
The bodyweight glute bridge is a foundational hip extension exercise that primarily targets the glutes while engaging the hamstrings and core. It involves lying on your back and lifting your hips to create a straight line from shoulders to knees, serving as an essential movement for building posterior chain strength and stability.
Iridium scales this exercise based on your current body weight and uses your RPE history to drive progression through increased rep targets rather than external load. The AI also evaluates your glute recovery status from the past 7 days to ensure this addition keeps you within your effective volume benchmarks.
Form Cues
- Drive your heels firmly into the floor
- Squeeze your glutes hard at the top of the movement
- Brace your core to keep your ribs down
- Keep your shins vertical at the top position
- Tuck your chin slightly to protect your neck
- Don't arch your lower back to get higher
- Don't push through your toes
- Don't let your knees cave inward
- Don't rush the lowering phase
- Don't allow your hips to sag before the rep is complete
Common Mistakes
- Hyperextending the lower back
- Pushing through the toes
- Placing feet too far forward
- Knee valgus (knees collapsing in)
- Using momentum instead of muscle tension
Muscles Worked
This exercise is a powerhouse for the gluteus maximus, allowing for high levels of activation with minimal stress on the spine. It also recruits the hamstrings for hip extension assistance and relies on the rectus abdominis and obliques to stabilize the pelvis throughout the range of motion.
Primary
Secondary
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