Glute Bridge
Suitable For
Contraindications
- Acute lower back injury
- Recent spinal surgery
Benefits
- Strengthens glutes and hamstrings
- Improves pelvic stability
- Reduces lower back strain
- Enhances hip mobility
- Supports core strength
The Glute Bridge is a fundamental exercise in physiotherapy rehabilitation. It targets the gluteus maximus, hamstrings, and core stabilisers — muscles that play a critical role in lower back health, hip function, and posture.
Weak glutes are one of the most common contributors to lower back pain, knee pain, and hip dysfunction. The Glute Bridge helps activate and strengthen these muscles, providing better support for the spine and pelvis.
How to Perform
Lie on your back with your knees bent, feet flat on the floor about hip-width apart. Place your arms by your sides with palms facing down. Engage your core and squeeze your glutes as you lift your hips toward the ceiling. Pause at the top for 1-2 seconds, then slowly lower back down. Focus on using your glutes — not your lower back — to drive the movement.
Progression Options
Single-Leg Bridge
Lift one leg off the floor and bridge with the other. Increases load and challenges stability.
Weighted Bridge
Place a weight plate or dumbbell across your hips for added resistance.
Elevated Bridge
Place your feet on a step or bench to increase the range of motion.
Suitable For
Need Guidance?
Our physiotherapists can show you the proper form and tailor this exercise to your needs.