Procaryote
Back · Strengthening

Glute Bridge with Pelvic Retroversion

Glute bridge with pelvic retroversion, 3 sets, 10 repetitions, hold 3 seconds at the top

Illustration of the Glute Bridge with Pelvic Retroversion exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Duration: Hold for 3 seconds at the top

Description: Lie on your back with knees bent and feet flat on the ground. Engaging the abdominal muscles, slowly lift the pelvis by retroverting the pelvis to effectively activate the lumbar and gluteal muscles. Maintain the top position without arching the back, then gently lower down.

Tips: Keep the trunk stable and avoid excessive arching of the lower back. Control the movement during lifting and lowering to maximize strengthening.

Progression: Gradually increase the hold duration at the top from 3 to 5 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Lying on back, knees bent, feet flat
Clinical goal
Strengthening of lumbar muscles and pelvic stabilization
Also known as
pont fessier basculé, élévation bassin avec rétroversion, pont lombaire contrôlé

Precautions

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

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Back

Golf swing with kettlebellKettlebell golf swing, 3 sets, 10 repetitions per side, controlled tempo High Elbow Resistance Band RowHigh elbow resistance band row, 3 sets, 12 repetitions Hip-height Load LiftHip-height load lift, 3 sets, 8 repetitions, moderate load Horizontal Row with Resistance BandHorizontal resistance band row, 3 sets, 12 repetitions, tempo 2-0-2 Kettlebell Suitcase DeadliftKettlebell suitcase deadlift, 3 sets, 8 repetitions per side Lateral suitcase carry with dumbbellLateral suitcase carry, 3 sets, 10 repetitions per side, 8 kg dumbbell Lumbar Extension on Swiss Ball with Shoulder Abduction and Bent ArmsLumbar extension on Swiss Ball with shoulder abduction and bent arms, 3 sets, 10 repetitions Lumbar Extension on SwissBall with Arm ElevationLumbar extension on SwissBall with arm elevation, 3 sets, 10 repetitions

See all back exercises →

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.