Glute bridge partial

Muscles worked: Glutes
Glutes
🔧 no equipment ↕ Hinge 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Lie on your back, knees bent, feet flat, hip-width apart. Arms at sides, palms down. Brace core, squeeze glutes. Lift hips halfway, pressing heels into the floor. Hold for 1-2 seconds, squeezing glutes. Slowly lower, resisting gravity. Repeat for 12-20 reps, maintaining the partial range of motion.

Muscles Worked

Gluteus maximus
Secondary: Core stabilizers, hip stabilizers, transversus abdominis

Tips

Elevate your hips a few inches to engage the glutes. Control the movement with a 2-1-2 tempo. Press firmly into your heels to activate your glutes.

Similar exercises

Glute bridge Glutes, Hamstrings · 🔧 no equipment 1/10 Weighted glute bridge Glutes · 🔧 plate 3/10 Barbell glute bridge Glutes · 🔧 Barbell 3/10 Resistance band glute bridge Glutes · 🔧 Resistance band 1/10 Glute bridge bench Glutes · 🔧 no equipment 2/10 Weighted single leg glute bridge Hamstrings, Glutes · 🔧 plate 3/10 Barbell kas glute bridge Glutes · 🔧 Barbell, Flat Bench 3/10 Dumbbell glute bridge Hamstrings · 🔧 Dumbbells 2/10
Feedback

Found a bug or have an idea?

MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.