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Ankle and foot · Strengthening

Hip Bridge on Tiptoes

Hip bridge on tiptoes, 3 sets, 10 reps, hold 2 seconds at the top

Illustration of the Hip Bridge on Tiptoes exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Hold: 2 seconds at the top

Description: Lie on your back with knees bent, feet on tiptoes, heels lifted. Slowly lift your pelvis by contracting your glutes until your shoulders, pelvis, and knees are aligned, then hold the position for 2 seconds without arching your lower back. Gently lower your pelvis back to the starting position.

Tips: Keep your abdominal muscles engaged to stabilize the pelvis and avoid arching the lower back. Focus on contracting the glutes during the hold at the top.

Progression: Gradually increase the hold duration from 2 to 5 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Lying on back, knees bent, feet on tiptoes
Clinical goal
Strengthening of gluteal muscles and pelvic stabilization
Also known as
hip elevation on tiptoes, pelvic lift on forefeet, glute bridge with heels raised

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.