Pelvic Raise / Glute Bridge

In the Glute Bridge, athletes primarily target the gluteus maximus, biceps femoris, and semimembranosus muscles. Furthermore, this exercise provides a secondary training stimulus to the semitendinosus muscle and rectus abdominis.

Single leg pelvic raise

Another common variation is the single-leg glute bridge. All variations can be performed unilaterally to selectively train different sides.

Body Position

For the single-leg glute bridge, lie on your back with your feet hip-width apart. Fully extend one leg and lift it slightly, while the other leg is bent. The distance should be chosen such that there is a right angle between the upper and lower leg when lifting. The head comfortably rests on the floor, extending the spine naturally. Look towards the ceiling, and tighten your abdominal and glute muscles. The arms lie flat beside your body. The single-leg glute bridge can also be done with a resistance band for a more intense training stimulus. Athletes wrap a resistance band just above the knees.

Another option is the single-leg glute bridge with a bench. The upper body remains the same while you place one foot with the heel on the dumbbell bench, and the other leg is diagonally raised.

Tip

You can increase the difficulty of the glute bridge by varying the arm position—either holding the arms behind your head or straight up. To further challenge yourself, advanced athletes shift their weight only onto their heels.

Execution

Now, press your hip up over the heel of the foot on the ground, exhaling, and stop when your body forms a straight line from shoulders to the foot in the air. The upper and lower legs on the trained side now form a right angle, with the knee not extending beyond the foot. Contract your glutes in the highest position and then lower your hips towards the ground. You can choose to briefly rest your glutes or start the next repetition just above the ground.

Single-Leg Glute Bridge with Band

The movement for the single-leg glute bridge with a band is essentially the same as the classic version without a band and bench. The difference lies in the resistance band, which secures both thighs and increases training intensity when applying slight outward pressure with the legs during the upward movement of your glutes.

Single-Leg Glute Bridge with Band

For the single-leg glute bridge with a bench, lift your hips upward. The force is transferred through the heel of the foot on the bench to the body, with the other leg remaining extended in the air. Exhale while lifting, continuing the movement until your body forms a straight line from the toe of the extended leg to the shoulders. Keep your head and arms unchanged, lying flat on the ground. Then lower your hips while inhaling.

Classic pelvic raise (both legs)

The classic glute bridge is a simple fitness exercise that beginners can easily perform. Typically, the glute bridge is trained with both legs, and in the following section, three variations are presented.

Body Position

Start by lying on the floor with your back on the ground. Place your feet flat on the floor in a hip-width stance, with your knees already bent to form a right angle between the lower and upper thighs when lifting. The head comfortably rests on the floor, extending the spine naturally. Look towards the ceiling, tighten your abdominal and glute muscles, and you can lay your arms flat beside your body.

For a higher training stimulus, you can wrap a resistance band around your thighs to increase the training effect on your glutes by applying slight outward pressure with your knees during the upward movement. This secures both legs just above the knee joints. The rest of the starting position remains the same.

In another variation, you don't place your feet on the floor but position them on a dumbbell bench. In this case, the upper and lower thighs should already form a right angle in the starting position. The upper body remains unchanged on the floor.

Tip

To increase the difficulty of the glute bridge, you can change the arm position. Hold them either behind your head or straight up. Some experienced athletes also feel a more pronounced stimulus in the glutes when they shift their weight only onto their heels.

Execution

Now, press your hips upward over your heels. Exhale during the upward movement and stop when your entire body forms a straight line from shoulders to knees. The lower and upper thighs should form a right angle, and the knees should not extend beyond the toes. Tighten your glutes in the highest position. Lower your hips afterward. You can either briefly rest your glutes on the ground or keep them hovering in the air before starting the next repetition. For added difficulty, you can perform the glute bridge with additional weight.

Classic Double-Leg Glute Bridge with Resistance Band

The execution for the classic double-leg glute bridge with a resistance band is largely the same. However, both legs are secured with a resistance band, allowing you to increase the training effect by applying slight outward pressure with your legs during the upward movement. Exhale as you press upward, reaching a straight line from the shoulders to the knees. Inhale as you lower your hips back down.

Classic Double-Leg Glute Bridge with Dumbbell Bench

In the classic double-leg glute bridge with the bench, your feet rest with the heels on the dumbbell bench. Exhale as you press your hips upward over the heels, bringing your upper body into a straight line with your thighs, keeping the heels on the bench. However, due to the movement, the feet may slightly tilt forward. Inhale as you lower your hips back towards the ground.

Common Glute Bridge Mistakes

Despite being a classic exercise in fitness training, mistakes frequently occur during the Glute Bridge. With the useful tips from the following section, you can maximize the full potential of the exercise and prevent injuries.

✅ Feet not firmly on the ground: Generally, the entire surface of the foot should be connected to the ground—this is the safest way to ensure correct execution. Some athletes may find a greater stimulus by shifting their weight only onto the heel. The ideal execution can vary depending on anatomy.

✅ Curved back: The back must always be completely straight during hip thrusts. By continuously engaging the abdominal muscles, you protect the spine. A slight arch in the lower back is okay, but you should avoid excessive arching.

✅ Lack of tension in the glutes: During the upward movement, athletes should tighten their glutes. Especially at the highest point of the movement, this is necessary to fully exploit the potential of this exercise. Unfortunately, some athletes move their hips back and forth without consciously engaging the glute muscles.

✅ Lifting the head: The head should comfortably remain on the ground during hip thrusts, forming a natural extension of the spine. Many athletes compensate for lack of strength in the glutes by lifting their heads. However, this can lead to neck injuries.

✅ Force not coming from the heels: During hip thrusts, athletes should push their bodies upward through the heels. The majority of the load should not be on the toes.

✅ Legs swaying: Always maintain a focused position for your legs. The knees should be in line with the feet and should not sway inward or outward.

Alternatives and similar exercises to pelvic raises

Hip thrusts without additional weight are a popular exercise for glute training. In the following section, there are similar exercises that provide even more variety in your workout routine.