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.
Since this exercise is often used for both activation and hypertrophy, the AI analyzes your rep performance and RPE to determine if you are maintaining constant tension or resting too long on the floor. If you report lower back tightness in your recovery profile, the coaching engine will adjust your volume to prevent fatigue-induced form breakdown, ensuring the load remains on your glutes rather than your lumbar spine. Over time, the app learns your strength endurance thresholds to suggest when you are ready to graduate to single-leg variations or weighted hip thrusts.
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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