Low Glute Bridge On Floor

Intermediate

Glutes

Body Weight

What Low Glute Bridge On Floor really gives you is strength you can feel outside the gym, driven by pure bodyweight leverage.

How to do Low Glute Bridge On Floor

Lie flat on your back with your knees bent and feet flat on the ground.
Place your arms by your sides, palms facing down.
Engage your glutes and core, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
Pause for a moment at the top, squeezing your glutes.
Slowly lower your hips back down to the starting position.
Repeat for the desired number of repetitions.

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Low Glute Bridge On Floor Sets and Reps by Goal

Strength

4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps first, then slow the lowering phase.

Hypertrophy

4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load.

Endurance

3 sets of 25-30 reps with 30-45 seconds of rest. Hold the end position for a beat once reps come easily.

Common Low Glute Bridge On Floor Mistakes

Rushing reps so gravity does most of the work

Take two to three counts on the lowering phase of every rep.

Feeling the movement everywhere except the muscle it trains

Lighten the load and rebuild the position until the target muscle burns.

Easier and Harder Than Low Glute Bridge On Floor

Easier progression

Bench Hip Extension

Harder progression

Sled Lying Squat

Swap Low Glute Bridge On Floor For

Barbell Lateral Lunge

Dumbbell Contralateral Forward Lunge

Kettlebell Goblet Squat

Low Glute Bridge On Floor — Frequently Asked Questions

How do you do the Low Glute Bridge On Floor?

Lie flat on your back with your knees bent and feet flat on the ground. Place your arms by your sides, palms facing down. Engage your glutes and core, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Low Glute Bridge On Floor work?

The Low Glute Bridge On Floor primarily targets the glutes. It is classified as a legs exercise and is performed with your bodyweight only.

How many sets and reps of the Low Glute Bridge On Floor should I do?

For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Low Glute Bridge On Floor good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Low Glute Bridge On Floor?

Try the Barbell Lateral Lunge, Dumbbell Contralateral Forward Lunge or the Kettlebell Goblet Squat. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.