How To Do A Glute Bridge | The Right Way | Well+Good

To get notified about new video uploads, subscribe to Well+Good's channel: [ ]

Glute bridges are a workout staple to increase core and glute strength. Charlee Atkins shows us how to get the most out of your glute bridges by engaging the correct muscles, and teaches us the correct form. Watch this video to correct your form and get those glutes burnin' 🔥 #howtodoglutebridges #therightway #wellandgood

1. Place your knees over your ankles
2. Press your lower back into the mat
3. Place your hands (face up or down) on the mat
4. Lift your hips up, keeping your core and glutes engaged
5. Don't overarch your back, and keep your chest open
6. Lower your hips back down and kiss the ground (keeping the core engaged) before lifting up again
7. Repeat!

Check out Charlee here:

Subscribe to Well+Good’s channel for more fitness tips and tricks:

Check out The Right Way to Plank here:
And another Charlee workout here:

About Well+Good:
From the beginning, Well+Good launched as the premier lifestyle and news publication devoted to the wellness scene—and its chic lifestyle components. Created by two journalists—and joined by many more—Well+Good is known for its impeccable reporting and trend-spotting on the healthy living beat. Well+Good has become the leading source of intel on boutique fitness and the juice industry, plus cutting-edge nutrition, natural beauty, and more. Well+Good is your healthiest relationship.

You can also find us here:
Site 🖥️:
Instagram 📸: …
Facebook 👍:
Twitter 🐤:
Pinterest 📌:


Join our update list today!


  1. JCCOACH on March 26, 2020 at 6:47 pm

    Honestly, It is the first time I hear a professional giving an instruction accuracy and safety.

  2. Mae Day on March 30, 2020 at 5:06 pm

    no matter how much i change my form, I feel my lower back hurting. is there something i may be neglecting to notice?

    • Rachele Rommes on May 2, 2020 at 4:05 pm

      The_Maejor_Arcana there could be a few reasons your back hurts when doing this. Your abs may not be fully engaged, but even if they are, if your back muscles are overly tight and active before the exercise they will take over in doing the work. The stronger muscles tend to work first because they know to “fire” or contract. Try stretching the hips and back first, or even using a tennis ball or foam roller on the tight muscles (back). Also when doing the glute bridge many people push up with their feet, but do not use the glutes to squeeze up. One way to make sure your butt is working……. stay in the starting position squeeze your glutes or butt cheeks together as hard as you can. (Sounds crazy but this works and helps engage the right muscle) keep repeating squeeze and release until the squeeze is the reason your pelvis lifts off the ground. It may lift only a half of an inch at first, but keep squeezing and releasing until you have successfully lifted all the way up. I also like to think of pushing my hip bones to the diagonal because this is supposed to be a hinge movement. Your upper body is one solid part, your lower body is another. Your hip crease is the joint and only part that moves. To make sure my upper body stays firm and my core is always engaged I place my thumbs at the bottom of my ribs and my middle finger on the top of my hip bone. It reminds me to lock my abs (transverse abdominis internal and external obliques) into place. Once you master the move, you can add weight to your lift. Hope this helps! Good luck and happy lifting!

    • Miss Sincere on May 6, 2020 at 9:41 pm

      Do you have a extra curved spine like me ?

    • kirra sudwal on May 18, 2020 at 9:15 am

      do pelvic tilts and figure out what posterior pelvic tilt is, its similar to how she said keep your back flat and core engaged, except your hips are directly under your back. so not only do your squeeze your butt super tight but also push the bottom part of your butt as forward as possible. the second thing is looking forward or having a chin tuck during the movement, so your ribs dont flare out.

      a common, but misunderstood cue is keeping your body flat line at the top, or bringing your hips as high up as possible. as you get better at the movement, you can start going all the way up (and increase range of motion), but the main thing is to use only your glutes, squeeze your glutes from the begginning at the bottom of the lift, and get as high as your posterior tilt allows you to. “as high as your posterior tilt allows” means, you might not be as high as your usual back hurting bridge.

      if you try only to shoot your butt/hips up, then you will also engage your back vs if you shoot up as much as your pelvic tilt allows, which allow for max glute activation and muscle damage. you should try doing hip thrusts, or glute elevated bridges, or frog thrusts… and see maybe the range of motion might be the issue. also check out bret contreras on form tips!

    • FIFI on October 10, 2020 at 7:48 am

      Try to focus mode on lifting the glutes wit the glutes ane leg muscles, enggange the core, stay stright when you have lifted them. Do not lift with your spinal area, because you might have dene it instead

    • Neil Aloysius on March 6, 2022 at 2:53 pm check out this video. There are three variations to do the bridge. Try all three and see which one activates your glutes more so there’s less chance of back pain.

  3. 希望alex on April 7, 2020 at 8:56 pm

    Well explained and short, thanks.

  4. ben russell on April 9, 2020 at 6:41 pm

    Thanks, exactly what I was looking for

  5. gaidindi on June 22, 2020 at 5:08 pm

    Hello Charlie, could you tell me why am I not feeling my butt on fire? I’m doing the exercise super correctly and precise, I’m sure of it and my brother, who is calistenics athele, also tells me I’m doing it alright. Why am I not feeling my butt on fire then? Tbh, I’ve got a pretty decent strong bum but I would like to feel that fire in it when I do the exercise. I’m so sad. If anyone has an idea, you are very much welcome to answer please

    • Lizzybeth on August 4, 2020 at 1:30 pm

      I am the same. I always thought I must be doing them wrong coz they are my fav exercise coz so easy. I know I engage my abs and glutes and I feel I do them how shown in video. …who knows. Maybe I should try a more challenging version

    • gaidindi on August 5, 2020 at 9:49 am

      @Lizzybeth Yes, maybe hip thrust but then I need the bar. Although a big bottle of 8L of water may also work. I’m currently investigating, but other advice is welcome

    • Mar Mor on April 24, 2021 at 2:09 pm

      @gaidindi try with your heals

    • gaidindi on April 25, 2021 at 6:47 am

      @Mar Mor That’s a good alternative as well. Recently, I have discovered that in order to feel it on fire you must train different muscle groups from time to time. I was doing Glute Bridge twice per week and now once a week. Right now, aside from focusing on form (abs squeezed, back aligned with the floor when getting down), I also focus on keep at all instances my glutes tight and I come down without touching the floor, just a few milimeters above it. Also, I press my heels down like trying to move them backwards (although maintaining feet straight) to disengage Hamstrings and engage 100% my glutes. This way, I have been able to feel a little bit more the workout. Nowadays, the best exercise for me is dead lift with bands, if that helps to anyone.

  6. ick don on August 29, 2020 at 5:26 pm

    Every physical therapist I talked to said that by keeping your feet flat on the ground like that, you are putting more focus on your calves. Your toes should be pointed upwards if you are worried about training your hamstring and glutes.

  7. A. C. Vaj on November 17, 2020 at 5:54 am

    Hi! Thanks for the tip. Question, what should I do if my feet doesn’t feel right? I make it flat on the floor but something doesn’t feel right. Then I try to point my toes out at an angle but that doesn’t work either. I don’t know how to explain it.

  8. CamdenBloke on December 4, 2020 at 3:27 am

    I feel like I never get high enough. I definitely feel it in my glutes and if I touch them they are definitely engaged. If i try to go higher it feels like I am doing work with my back, thighs or calves.

  9. Jasper on December 8, 2020 at 5:14 am

    Do we relax our butt on the way down? Or do we keep the contraction all throughout ?

    • 雨. on December 8, 2021 at 1:02 am

      contract if u can

  10. sree on March 30, 2021 at 3:30 pm

    Simple and effective. Thanks

  11. Matic Nemec on April 4, 2021 at 10:07 am

    How long should one hold the glute bridge up??? and how many reps would you reccomend?

  12. Ryan Waters on May 3, 2021 at 2:05 pm

    Flawless. Awesome to see a tutorial done right!

  13. Thalita Putri on June 21, 2021 at 12:47 pm

    my left knee sometimes hurts doing this 😭 the right knee is fine though

  14. nathan ellison on August 18, 2021 at 6:44 pm

    Also you should feel like your knees are pushing forward or body is going forward. Your basically doing a reverse hip hinge from the ground. The tailbone should drop first. You do not want to be pushing your body backwards. Also, if the client has larger glutes they might have to raise their legs up onto something to get full range of motion.

  15. Милана Киреева on September 23, 2021 at 11:58 am

    *This has been amazing to help me sequencing my first classes **Tricks.Yoga** I LOVE THIS BOOK. I definitely recommend it to any new yoga teacher, who feels like a bit of advice from more experienced yogis. It’s always good to even check up or review a sequence one has already made. Great purchase!*

  16. Miles Diaz on June 9, 2022 at 6:57 am

    If you don’t feel it working your glutes first off try to get the perfect position then slowly do them like she did but at the top try clenching for a little bit then letting go once you go down that’s what helped me 🤷

  17. Aquarius on July 2, 2022 at 10:43 pm

    Omg, I’ve been doing this all wrong. I didn’t know my legs had to be shoulder width apart. My knees were touching together all through out the exercise previously. Thanks! This video is very helpful! I don’t know why I haven’t searched of how to do a glute bridge properly before. Now I feel stupid xd.

    • Galina on July 4, 2022 at 11:16 am

      Bisschen lustig ist es schon, da in vielen Videos auch gezeigt wird, dass sie nicht nebeneinander kleben aber jetzt weißt du es wenigstens 😀 Man lernt nie aus.

    • hhart on November 12, 2022 at 3:12 am

      Better late than never! I haven’t been doing them exactly perfectly, either. We’re always learning! 😊

  18. moedio3 on July 8, 2022 at 2:49 pm

    I get an instant cramp in my right leg and can’t do this, I have damage to my L5S1 and my leg ( backside)has been numb from my butt to my heel for two years now , when I try to do it I get cramped & can feel it cramp in my numb leg . Any suggestions?

  19. Mezzo Feldenkrais on November 9, 2022 at 1:17 am


  20. Shay in Colorado on December 4, 2022 at 4:47 pm

    12/4/22 = GREAT demonstration video, thank you sooooooooo much 🙂

Leave a Comment

Never miss another post...

Subscribe to

Weight Loss

Tips Now!

We always respect your privacy