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The Bodyweight Glute Bridge is a lower body exercise that primarily targets the glutes and hamstrings, but also works the core. This is an isolation exercise which is well suited to beginner lifters.




  • Lie with your back on the floor, with your knees bent and feet flat on the floor
  • Thrust your hips toward the ceiling, pushing your feet and shoulders into the floor, squeezing your glutes and hamstrings at the same time.
  • Lower your body by slightly releasing the tension on your hamstrings and glutes until your butt is just off the floor, then repeat.

Leg Muscle Diagram.

Leg Muscles