Exercise guide
Glute Bridge Walk
- Intermediate
- Compound
- Rep-based
- Lower legs
The Glute Bridge Walk is a dynamic posterior chain exercise that challenges pelvic stability while intensely targeting the glutes and hamstrings. It effectively builds eccentric hamstring strength and core control by requiring the muscles to stabilize the hips during movement.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your arms straight by your sides with palms pressing into the floor for stability.
- Engage your core and squeeze your glutes to lift your hips until your body forms a straight line from shoulders to knees.
How to do it
- While keeping your hips elevated and level, take a small step forward with one foot, landing on your heel.
- Step forward with the other foot, continuing to 'walk' out until your legs are almost fully extended.
- Reverse the movement by stepping one foot at a time back toward your glutes until you return to the starting bridge position.
- Exhale as you walk your feet out and inhale as you walk them back in, maintaining a slow and controlled tempo.
Form checklist
- Keep your hips high and level throughout the entire movement; do not let them sag as you step.
- Maintain a neutral spine by bracing your core to prevent your lower back from arching.
- Ensure your toes are pointed upward, driving through the heels to maximize hamstring engagement.
- Minimize side-to-side rocking of the pelvis as you transition weight between feet.
Pro tips
- To maximize the mind-muscle connection, imagine you are trying to pull the floor toward your glutes with your heels as you walk back in.
- Focus on a 'hollow body' rib position to ensure the glutes and hamstrings are doing the work rather than the lumbar extensors.
Make it harder
- Cross your arms over your chest to remove the stability of your hands, forcing the core to work harder.
- Take smaller, more frequent steps to increase the time under tension for the hamstrings.
Frequently asked
- What muscles does the glute bridge walk work?
- The glute bridge walk primarily targets the glutes and hamstrings, and also works the obliques as secondary muscles.
- What equipment do you need for the glute bridge walk?
- The glute bridge walk requires no equipment — just your body weight.
- Is the glute bridge walk good for beginners?
- The glute bridge walk is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
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- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- 45 Degrees Single Leg Reverse HyperextensionIntermediate · erector spinae, glutes, and hamstrings