Procaryote
Hip · Strengthening

Glute Bridge on Box

Glute bridge on box, 3 sets, 10 repetitions, hold 2 seconds at the top

Illustration of the Glute Bridge on Box exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Hold: 2 seconds at the top position

Description: Lie on your back with feet placed on a stable box, knees bent. Slowly lift the pelvis by contracting the gluteal muscles until the body forms a straight line from shoulders to knees, then hold the position for 2 seconds before gently lowering down.

Tips: Keep your abdominal muscles engaged to protect the lower back and avoid excessive arching. Control the movement to maximize effectiveness.

Progression: Gradually increase the number of repetitions or the duration of the hold when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
stable box
Starting position
Lying on back with feet on a stable box, knees bent
Clinical goal
Strengthening of gluteal muscles and hip stabilization
Also known as
hip thrust on box, elevated glute bridge, hip lift on platform

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.