Exercise guide · Beginner · Compound

Low Glute Bridge on Floor: How to Do It & Muscles Worked

The low glute bridge on floor is a bodyweight exercise that targets the glutes while also engaging the hamstrings and core. It is performed by lying on your back, lifting your hips off the ground, and squeezing your glutes at the top of the movement.

Primary muscles
Glutes
Secondary muscles
Hamstrings , Abs , Obliques
Equipment
Body Weight
Level · type
Beginner · Compound
Demonstration of the low glute bridge on floor
Front view: muscles worked by the low glute bridge on floor. Primary: glutes. Secondary: hamstrings, abs and obliques.
Back view: muscles worked by the low glute bridge on floor. Primary: glutes. Secondary: hamstrings, abs and obliques.
Primary Secondary

How to do the low glute bridge on floor

  1. Step 1: Lie flat on your back with your knees bent and feet flat on the ground.
  2. Step 2: Place your arms by your sides, palms facing down.
  3. Step 3: 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.
  4. Step 4: Pause for a moment at the top, squeezing your glutes.
  5. Step 5: Slowly lower your hips back down to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the low glute bridge on floor by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Low Glute Bridge on Floor alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.