Home Exercise Series: Glute Bridge

Daniel Sedran

January 20, 2021

Man performing a glute bridge at First Line Physiotherapy

       The glute bridge is a fantastic exercise that targets a number of important muscle groups, and if done correctly, is great for engaging your core, glutes (which are important for extending your hips), and your quads (which are important for extending your knee). All of these muscle groups and movements are crucial for walking and maintaining good posture.

Who should do glute bridges?

       This exercise is good for people of all ages with a wide range of capabilities and can have amazing effects on posture, low-back pain, and walking. This exercise can be added to any new or current exercise program for anyone who wants to focus on strengthening their legs, hips, core, and lower back.

How do I do it?

       Another great thing about this exercise is that there is no equipment needed. All you need is a stable, comfortable surface to lie down on, preferably a mat on the floor. See the picture above for an example of the final position, completed with good form.

  1. Lie down on your back, with your arms by your side, and your knees bent to 90°, with your feet shoulder width apart.
  2. Make sure your back is almost flat, and that your core is active while doing the exercise.
  3. From here, slowly raise your pelvis towards the ceiling by squeezing your bum muscles, keeping your core activated.
  4. Pause at the top for 1-2 seconds, and slowly lower yourself down. You’ll know you’re doing it right when you feel like the muscles in your bum are working hard and getting tired after a few repetitions.

Important Tip: It can be useful to do this exercise next to a mirror or with your physiotherapist to make sure you are keeping your back straight and are maintaining good form throughout the movement.

       If the exercise is too easy, there are a number of ways to progress it that might include, using resistance bands, performing the morion single leg, and/or using an unstable surface. It is not advised that you make the exercise more challenging until you have perfected the traditional glute bridge for 3 sets of approximately 10-15 repetitions with good form.

How should I start?

       A good way to start this exercise would be to try 2 sets of 5-10 repetitions, 2-3 days a week with 1-2 minutes of rest in between sets. If this is your first time doing an exercise like this one, you may have some soreness 24-48 hours after completing it for the first time. If that’s the case, take some time to rest. This exercise should be pain-free, so if trying this exercise results in pain, or increases your current symptoms, stop immediately. As with all exercise, make sure you are eating healthy, sleeping well, and staying hydrated.

Stay safe and take care,

Daniel Sedran

Registered Physiotherapist
Founder and CEO