Straight Leg Glute Bridge

Also known as: long-lever glute bridge

In SetGrip: Glute Bridge (Straight Leg)

Secondary muscles
Glutes, Abs, Spine, Calves
Body part
Upper Legs
Position
Lying
Laterality
Bilateral (both sides together)
Category
Strength

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Keeping both legs straight with heels dug into the floor turns the bridge into a hamstring exercise: with no knee bend, they share the pull with the glutes from a lengthened position. The lift itself is only a few inches, so chase a hard squeeze at the top rather than height, and expect early hamstring cramps.

How to do the Straight Leg Glute Bridge

  1. Lie supine with legs straight hip-width apart, heels on the floor and toes pointed up.
  2. Brace the core and lightly posteriorly tilt the pelvis; keep knees extended without locking out.
  3. Press the heels into the floor and squeeze the hamstrings and glutes to lift the hips.
  4. Raise until your shoulders, hips, and ankles align; keep ribs down and neck neutral.
  5. Pause 1–2 seconds while maintaining straight legs and level hips.
  6. Lower the hips slowly to the floor without arching the lower back.
  7. Exhale on the lift, inhale on the descent, and repeat for reps.

Tip: Push through the heels, drive the knees out slightly and exhale as you squeeze to the top.

Muscles worked

Primary

Hamstrings · Legs

The hamstrings assist the glutes and will take over if the feet are too far forward or the knees are too straight.

Secondary

  • Glutes — The glutes extend the hips against the bar and should be squeezed hard at the top of every rep, where the tension is highest.
  • Abs — The abs keep the ribs down and the pelvis tucked so the movement comes from the hips rather than the lower back.
  • Spine
  • Calves

Common mistakes

  • Overarching at the top — the finish is a flat line from shoulders to knees with the pelvis tucked; if the lower back arches, you have gone too far.
  • Feet placed too far out — shins should be vertical at the top of the rep; if the heels are too far forward the hamstrings take over.
  • Chin pointing at the ceiling — keep the chin tucked and the eyes forward so the ribs stay down and the glutes get the squeeze.
  • Not pausing at the top — hold the lockout for a full count and squeeze the glutes hard on every rep, since that is the whole point.

Where it fits in a workout

Hip thrusts can be a main lift early in a glute day or an accessory after squats and deadlifts. Superset them with a band abduction or a leg curl.

How many sets, how heavy and how hard: see what the ACSM position stands support.

Variations and alternatives

Similar exercises

Without bodyweight

When to talk to someone

  • Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
  • Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
  • Pregnant: ask your obstetric care provider which exercise suits you.

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More exercises

Sources

  1. ACSM position stand on exercise quantity and quality (Garber et al., 2011)
  2. ACSM preparticipation health screening (Riebe et al., 2015)
  3. ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
  4. CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)

Sources checked on October 17, 2026. Full citations are in the exercise library.

Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.