Seated Glute Bridge
Improve posture & flexibility in your shoulders, chest and back. This seated stretch is great for releasing tension.
The Seated Glute Bridge mainly works the glutes & hips, with help from the hamstrings and lower back. No equipment needed: it uses just your bodyweight.
Seated Glute Bridge Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
Seated Glute Bridge Variations and Alternatives
How to do the Seated Glute Bridge
Setup
Sit on the floor with your knees bent and feet flat on the ground at approximately hip-width distance.
Place your palms on the floor behind you, keeping your arms extended for support and fingers facing away from your body.
Movement
Initiate the movement by driving through your heels to lift your hips off the ground.
Squeeze your glutes at the top of the movement until your body forms a straight line from your knees to your shoulders.
Maintain a neutral spine throughout the movement—avoid arching your back excessively at the top.
Lower your hips slowly with control until they are just above the floor, and repeat for the desired number of repetitions.
Seated Glute Bridge FAQs
What muscles does the Seated Glute Bridge work?
The Seated Glute Bridge mainly works the glutes & hips, with help from the hamstrings and lower back. The main muscles are the gluteus maximus.
What equipment do you need for the Seated Glute Bridge?
None. The Seated Glute Bridge is a bodyweight exercise, so you can do it anywhere.
What workout day should the Seated Glute Bridge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Seated Glute Bridge variations and alternatives?
Similar exercises include the Standing Overhead Shoulder Back-Bend Stretch, Back & Shoulder Stretch, Seated Shoulder Flexor Depressor Retractor Roll and Shoulder Flexion Thoracic Extension.
Training calculators
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