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Hip · Strengthening

Glute Bridge with Step Up and Down

Glute bridge with step up/down, 3 sets, 10 repetitions per leg

Illustration of the Glute Bridge with Step Up and Down exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Description: Lie on your back with feet flat on a step, knees bent. Push through the heel of the leg on the step to lift the pelvis while keeping the back straight, then slowly lower down. Alternate legs with each set.

Tips: Contract the glutes at the top of the movement and avoid arching the lower back. Control the ascent and descent to maximize effectiveness.

Progression: Increase the height of the step or the number of repetitions when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
step
Starting position
Lying on back, feet on step, knees bent
Clinical goal
Strengthening of gluteal and hip muscles
Also known as
hip lift on step, elevated bridge, unilateral glute bridge

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.