Heel Glute Bridge
Expert Advice
Drive through your heels and squeeze your glutes at the top of the movement for maximum activation.
How-to-do Steps
- Lie on your back with your knees bent and feet flat on the floor, close to your glutes.
- Lift your toes off the ground so that only your heels are in contact with the floor.
- Drive through your heels to lift your hips towards the ceiling, forming a straight line from your knees to shoulders.
- Lower your hips back down to just above the floor and repeat for the desired number of repetitions.
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Muscles Worked
Heel Glute Bridge primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Heel Glute Bridge work?
Heel Glute Bridge primarily targets the Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Heel Glute Bridge?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Heel Glute Bridge suitable for beginners?
Yes, Heel Glute Bridge is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
