Exercise guide
Heel Glute Bridge
- Beginner
- Compound
- Rep-based
- Hips
- Lower legs
- Waist
The Heel Glute Bridge is a targeted isolation movement that emphasizes gluteal activation and hamstring engagement by shifting the weight onto the heels. This variation reduces calf involvement and encourages a deeper posterior pelvic tilt for maximum muscle contraction.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your knees bent and feet hip-width apart.
- Position your feet about 6-10 inches away from your glutes.
- Lift your toes and the balls of your feet off the floor, so only your heels are in contact with the ground.
- Rest your arms by your sides with palms facing down for stability.
How to do it
- Exhale and drive through your heels to lift your hips toward the ceiling until your body forms a straight line from knees to shoulders.
- Squeeze your glutes hard at the top of the movement for a 1-second pause.
- Inhale as you slowly lower your hips back to the starting position, maintaining control throughout the descent.
- 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.