If you’re looking for a simple but powerful move to build strength in your glutes, hamstrings, and core, the glute bridge is a fantastic choice. The best part? You don’t need much equipment, and you can progress it to match your fitness level. Here are three variations to try:

Easy  Floor Glute Bridge

Perfect for beginners.

Lie on your back with knees bent and feet flat on the floor, hip-width apart.

Keep your arms relaxed at your sides.

Push through your heels to lift your hips off the floor until your body forms a straight line from shoulders to knees.

Squeeze your glutes at the top, then lower slowly.

Medium  Bench Glute Bridge

A step up for more range of motion.

Sit on the floor with your shoulder blades resting against a bench.

Bend your knees and place your feet flat on the floor.

Push through your heels to lift your hips up until your body forms a straight line from shoulders to knees.

Lower slowly and repeat.

Hard Weighted Hip Thrust

For those ready to challenge their strength.

Start in the same position as the bench glute bridge.

Place a weight (like a dumbbell or barbell) across your hips, holding it steady with your hands.

Push through your heels, lifting your hips until fully extended.

Squeeze your glutes, then lower with control

Tip Start with 2–3 sets of 10–12 reps and increase as you get stronger.

This versatile move is great for anyone — whether you’re new to exercise or looking to take your strength training to the next level.