Double-Leg Glute Bridge

strengthenhipeasyGluteus maximus (extend hip, square pelvis)

Content last reviewed: 2026-07-06

Double-Leg Glute Bridge — start/setup and end/loaded positions — Left: start / setup position. Right: end / loaded position.

How to do it

Lie on your back with knees bent, feet flat and hip-width, arms relaxed at your sides.
Set the ribs down and the low back neutral.
Drive through the heels and lift the hips to a straight line from knees to shoulders.
Squeeze the glutes hard at the top without arching the low back.
Lower under control and repeat.

Form cues

Drive through the heels, squeeze the glutes at the top
Lift with the glutes — don't arch the low back
Ribs stay down; the movement is at the hips

Dosage

Frequency: 3–4×/week
Volume: 2–3 sets × 10–15 reps
Hold 1–2 s at the top
Feel it in the glutes, not the low back.

Muscles worked

gluteus maximus — anatomical illustration — gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

hamstrings — anatomical illustration — hamstringsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Strengthens: gluteus maximus, hamstrings

Target muscles

Gluteus Maximus Hamstrings

One-Joint Hip Flexor Stretch (Supine, Knee to Chest)Standing Door-Frame Hip Flexor Stretch (Posterior Pelvic Tilt)Abdominal Trunk Curl PIR / PFS for the Hip Flexors (Iliopsoas & Rectus Femoris)PIR / PFS for the Hamstrings Thera-Band Kicks (Dynamic Reflexive Stabilization)