Glute Bridge

Muscles Worked

How to Perform

1. 1

   Setup: Sit in the leg press machine with your back and head resting comfortably against the padded support. Place your feet shoulder-width apart in the middle of the platform with toes slightly pointed outward. Grip the handles beside your seat for stability.

2. 2

   Unrack: Push the platform away by extending your legs, then release the safety bars or handles. Your legs should be nearly straight but not locked. Keep your back flat against the pad and maintain neutral spine alignment throughout the movement.

3. 3

   Lower the Weight: Inhale and slowly bend your knees, bringing the platform down toward your chest in a controlled manner. Lower until your knees form approximately 90 degrees or slightly more. Don't let your lower back round off the pad—this is critical for safety.

4. 4

   Push Through: Exhale and drive through your heels and midfoot to push the platform back up. Focus on pressing evenly through both legs. Extend your knees and hips simultaneously while keeping constant tension in your legs. Don't lock out completely at the top.

5. 5

   Repeat: Maintain the soft bend at the top position to keep tension on your muscles. Reset your breathing and perform the next rep with the same controlled tempo. Keep your core engaged and back pressed against the support throughout the entire set.

Common Mistakes

• Lower Back Rounding

  Going too deep causes your lower back to round off the pad, creating dangerous spinal flexion under load. Stop the descent when your back begins to lift or round—this is your natural safe depth.

• Locking Out Knees

  Fully locking your knees at the top puts dangerous stress on the joint and removes tension from the muscles. Maintain a slight bend to keep constant tension on your quads throughout the set.

• Feet Too Low on Platform

  Placing feet too low forces excessive knee travel over toes, creating strain. Position feet so your knees track in line with your toes and don't extend dramatically past them at the bottom.

• Bouncing at the Bottom

  Using momentum by bouncing reduces muscle engagement and increases injury risk. Control the descent, pause briefly at the bottom, and drive up smoothly with muscular force, not momentum.

Pro Tips

• Adjust Foot Position for Goals

  Higher foot placement emphasizes glutes and hamstrings, lower placement targets quads more. A wider stance activates inner thighs and adductors. Use different positions throughout your training cycle for complete leg development.

• Perfect for Volume Work

  The leg press is ideal for high-rep sets and drop sets since you're supported and safe. Use it after heavy squats to accumulate extra volume without additional spinal loading. Push for 15-20 reps to maximize growth stimulus.

• Single-Leg Variation

  Try single-leg presses to identify and fix strength imbalances. Use lighter weight and focus on control. This unilateral work improves stability and ensures both legs develop equally for balanced strength and aesthetics.

• Keep Heels Down

  Drive through your heels, not your toes. If your heels lift during the press, you're shifting the load away from your glutes and quads to your calves. Plant your heels firmly and push through them for maximum leg activation.

Variations

Alternatives

Related Leg Exercises