Heel Glute Bridge
Strengthen your glutes and hamstrings with Heel Glute Bridges! A simple, effective exercise you can do anywhere. Get started today!
The Heel Glute Bridge is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Heel Glute Bridge Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Heel Glute Bridge Variations and Alternatives
How to do the Heel Glute Bridge
Starting Position: Lie flat on your back with your arms by your sides, knees bent, and feet positioned so that only your heels are in contact with the floor.
Engaging Core: Engage your abdominal muscles to maintain a neutral spine and avoid arching your back excessively.
Lifting Hips: Push through your heels to raise your hips off the floor, squeezing your glutes at the top of the movement.
Peak Position: Elevate your hips until your knees, hips, and shoulders form a straight line. Pause and hold this position for a couple of seconds to maximize contraction in the glutes.
Returning to Start: Slowly lower your hips back to the starting position. This completes one repetition.
Repetition: Perform the desired number of repetitions and sets, ensuring that you maintain proper form throughout the exercise.
Movement Control: When performing the heel glute bridge, make sure to keep the movement controlled, especially during the descent, to ensure that your muscles are engaged throughout the exercise.
Modifications: If desired, you can modify the exercise to add difficulty by performing a single-leg heel glute bridge, holding the top position for an extended time for an isometric contraction, or adding resistance by placing a weight plate or weighted object across your hips.
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Heel Glute Bridge FAQs
What muscles does the Heel Glute Bridge work?
The Heel Glute Bridge mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Heel Glute Bridge?
None. The Heel Glute Bridge is a bodyweight exercise, so you can do it anywhere.
Is the Heel Glute Bridge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Heel Glute Bridge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Heel Glute Bridge variations and alternatives?
Similar exercises include the Alternating Single-Leg Isometric Glute Bridge Hold, Barbell Glute Bridge, Elevated-Heel Squat and Bottle-Weight Glute Bridge.
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