Upper Legs Exercise · Body Weight
Low Glute Bridge On Floor
The low glute bridge trims the range of a standard glute bridge, which keeps tension more constant on the glutes by never fully lowering the hips to rest between reps. It's a good option for building glute activation before heavier hip thrust work later in a session.
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- Upper Legs
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- Body Weight
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- Glutes
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Low Glute Bridge On Floor
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your arms by your sides, palms facing down.
- Engage your glutes and core, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
- Pause briefly at the top, squeezing your glutes.
- Slowly lower your hips back down to the starting position.
- Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the glutes.
Quick Exercise Facts
Recommended Sets & Reps by Goal
Medium weight · 90–120s rest
Heavy weight · 2–3 min rest (Calc 1RM)
Light weight · 45–60s rest
Technique & Form Tips
Perform the movement by focusing on hip motion while maintaining a stable spinal position. Setup and execution may occur from standing, lying, or supported positions as required by the specific variation being demonstrated.
Common Mistakes to Avoid
- Rounding the lower back: Focus on maintaining a neutral spine throughout the entire range of motion.
- Changing the resistance position: Keep the weight or support in the demonstrated position rather than letting it drift during the movement.
- Hyperextension at the top: Stop the movement once the hips are fully extended to a neutral position.
How to Breathe During This Exercise
Maintain steady breathing patterns without holding your breath.
Add the Low Glute Bridge On Floor to Your Custom Workout Routine
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Low Glute Bridge On Floor mainly targets your Glutes, with your Hamstrings helping support the movement, along with your Core.
More Upper Legs Exercises
All Fours Squad Stretch
Arms Apart Circular Toe Touch (male)
Assisted Lying Glutes Stretch
Assisted Lying Gluteus And Piriformis Stretch
Assisted Prone Hamstring
Assisted Prone Lying Quads Stretch
More Glutes Exercises
Band Bent-Over Hip Extension
Band Hip Lift
Band Lying Hip Internal Rotation
Band Pull Through
Band Seated Hip Internal Rotation
Band Squat
Equipment Alternatives
Don't have body weight? These target the same glutes with different equipment.
FAQ
- What muscles does the Low Glute Bridge On Floor work?
- The Low Glute Bridge On Floor mainly works your glutes. It also helps strengthen your hamstrings and core. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Low Glute Bridge On Floor?
- You do the Low Glute Bridge On Floor with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Low Glute Bridge On Floor?
- One mistake to watch for is rounding the lower back: Focus on maintaining a neutral spine throughout the entire range of motion.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Low Glute Bridge On Floor?
- To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.
- What's a good alternative to the Low Glute Bridge On Floor?
- The Band Stiff Leg Deadlift trains your glutes with band and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.