Glute Bridge with Twist
- Primary muscleGlutes
- EquipmentBodyweight
- DifficultyIntermediate
- TypeCompound · Hip-dominant
- Secondary muscles
- Obliques, Hamstrings
- Body part
- Upper Legs
- Position
- Lying
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Dropping the knees side to side while holding the hips high blends hip extension with rotation, pulling the obliques into what is otherwise a pure glute movement. It fits warm-ups and core circuits better than heavy strength work, since the twisting portion, not the bridge itself, becomes the limiting factor.
How to do the Glute Bridge with Twist
- Lie on your back with your knees bent and feet flat on the ground.
- Place your hands by your sides for support.
- Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
- While keeping your hips lifted, twist your lower body to the right side, bringing your knees towards the ground.
- Return to the starting position and repeat the twist to the left side.
- Continue alternating twists for the desired number of repetitions.
Tip: Push through the heels, drive the knees out slightly and exhale as you squeeze to the top.
Muscles worked
Primary
Glutes · Legs
The glutes extend the hips against the bar and should be squeezed hard at the top of every rep, where the tension is highest.
Secondary
- Obliques
- Hamstrings — 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
Similar exercises
Frequently asked questions
What muscles does the Glute Bridge with Twist work?
The Glute Bridge with Twist primarily works the glutes. It also involves the obliques and hamstrings, which assist the movement and stabilise the joints.
Is the Glute Bridge with Twist good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Glute Bridge with Twist 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 Glute Bridge with Twist?
If you cannot do the Glute Bridge with Twist, try the Feet Elevated Barbell Glute Bridge, the Feet Elevated Glute Bridge or the Low Glute Bridge. Each of them trains the glutes 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 Glute Bridge with Twist, 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.
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