Heel Glute Bridge

Muscles worked

Setup

1. Lie flat on your back on a mat with your knees bent and feet hip-width apart.
2. Position your feet about 6-10 inches away from your glutes.
3. Lift your toes and the balls of your feet off the floor, so only your heels are in contact with the ground.
4. Rest your arms by your sides with palms facing down for stability.

How to do it

1. Exhale and drive through your heels to lift your hips toward the ceiling until your body forms a straight line from knees to shoulders.
2. Squeeze your glutes hard at the top of the movement for a 1-second pause.
3. Inhale as you slowly lower your hips back to the starting position, maintaining control throughout the descent.
4. Maintain a steady tempo of 2 seconds up and 2 seconds down.

Form checklist

• Keep your core engaged to prevent your lower back from arching excessively.
• Ensure your toes remain lifted throughout the entire set.
• Drive the movement through the heels, not the mid-foot.
• Keep your chin slightly tucked toward your chest to maintain a neutral spine.

Pro tips

• Focus on a posterior pelvic tilt (tucking your tailbone) as you lift to maximize glute fiber recruitment and protect the lower back.
• Imagine trying to pull your heels toward your shoulders during the lift to increase hamstring tension.

Make it harder

• Perform the movement as a Single-Leg Heel Glute Bridge by extending one leg straight out while the other works.
• Place a resistance band just above your knees to add an abduction component.

Frequently asked

What muscles does the heel glute bridge work?

The heel glute bridge primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the heel glute bridge?

The heel glute bridge requires no equipment — just your body weight.

Is the heel glute bridge good for beginners?

Yes. The heel glute bridge is a beginner-friendly movement and a strong foundation to build on.

Related exercises

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• Bent Leg Kickback KneelingBeginner · glutes and hamstrings
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• Bodyweight Single Leg DeadliftIntermediate · calves, glutes, and hamstrings