Straight Leg Glute Bridge
Also known as: long-lever glute bridge
In SetGrip: Glute Bridge (Straight Leg)
- Primary muscleHamstrings
- EquipmentBodyweight
- DifficultyIntermediate
- TypeCompound · Hip-dominant
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
- Lie supine with legs straight hip-width apart, heels on the floor and toes pointed up.
- Brace the core and lightly posteriorly tilt the pelvis; keep knees extended without locking out.
- Press the heels into the floor and squeeze the hamstrings and glutes to lift the hips.
- Raise until your shoulders, hips, and ankles align; keep ribs down and neck neutral.
- Pause 1–2 seconds while maintaining straight legs and level hips.
- Lower the hips slowly to the floor without arching the lower back.
- 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.
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.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
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 using the same bench setup.
Variations and alternatives
Frequently asked questions
What muscles does the Straight Leg Glute Bridge work?
The Straight Leg Glute Bridge primarily works the hamstrings. It also involves the glutes, abs, spine and calves, which assist the movement and stabilise the joints.
Is the Straight Leg Glute Bridge good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Straight Leg Glute Bridge with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Straight Leg Glute Bridge?
If you cannot do the Straight Leg Glute Bridge, try the Single Leg Supported Dumbbell Deadlift. Each of them trains the hamstrings through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Straight Leg Glute Bridge, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
Track the Straight Leg Glute Bridge in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.