Legs · Bodyweight
Heel Glute Bridge
How to do the heel glute bridge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Hinge
- Mechanic
- Isolation
How to do it
Lie on your back with your knees bent and only your heels on the floor, toes lifted. Drive through your heels to push your hips up until your body forms a straight line from knees to shoulders, squeeze your glutes at the top, then lower under control.
- 1Feel your glutes and hamstrings drive your hips up through your heels
- 2Squeeze your glutes hard at the top and pause
- 3Keep your ribs down and core braced to protect your lower back
Common mistakes
- Don't push through your toes; keep them lifted and weight on your heels
- Avoid arching your lower back to lift higher
- Don't let your knees splay out as you press up
Muscles worked
The heel glute bridge mainly works the glutes and hamstrings, with the lower back and lower abs assisting.
- GlutesPrimary
- HamstringsPrimary
- Lower BackSupport
- Lower AbsSupport
- Upper AbsMinor
- QuadsMinor
- CalvesMinor
- Tibialis AnteriorMinor
Kovo programs the heel glute bridge for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.