Heel Glute Bridge
Description
The heel glute bridge is a glute bridge variation performed with the toes lifted off the floor and weight pushed through the heels only. The toes-up position increases hamstring activation while still loading the glutes heavily. It is an effective bodyweight posterior chain exercise.
Muscle Group
Equipment Required
Heel Glute Bridge Instructions
- Lie flat on your back with knees bent at 90 degrees and feet flat on the floor, hip-width apart.
- Lift your toes off the floor. Keep only your heels in contact with the ground.
- Brace your core. Press your lower back into the floor.
- Drive through your heels and squeeze your glutes to lift your hips off the floor.
- Continue lifting until your body forms a straight line from knees to shoulders.
- Squeeze your glutes and hamstrings hard at the top for one to two seconds.
- Lower under control back to the floor.
- Repeat for the desired number of reps. Aim for 12 to 20 reps per set.
Heel Glute Bridge Form & Visual
Heel Glute Bridge Benefits
- Increases hamstring activation vs standard glute bridge
- Builds the glutes and hamstrings together
- No equipment needed
- Easy to scale by adding weight or single-leg variation
- Useful warm-up before deadlifts
- Reduces quad involvement vs standard bridge
Heel Glute Bridge Muscles Worked
- Gluteus maximus
- Hamstrings (increased involvement)
- Adductor magnus
- Erector spinae (stabilizer)
- Core (stabilizer)
Heel Glute Bridge Variations & Alternatives
- Dumbbell Glute Bridge
- Barbell Glute Bridge
- Glute Bridge March
- Shoulder Bridge
- Single-Leg Heel Glute Bridge
- Heel Glute Bridge with Pause
