Procaryote
Hip · Strengthening

Wall Dynamic Bridge

Wall dynamic bridge, 3 sets, 12 repetitions

Illustration of the Wall Dynamic Bridge exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Lie on your back with knees bent and feet pressed against a wall or stable support. Slowly lift your pelvis by contracting your glutes until your shoulders, pelvis, and knees are aligned, then gently lower without arching your back.

Tips: Keep the pelvis stable and avoid arching the lower back. Contract the glutes well at the top of the movement for better strengthening.

Progression: Gradually increase the number of repetitions or hold the top position for a few extra seconds when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
wall or stable support
Starting position
Lying on back with knees bent, feet pressed against a wall
Clinical goal
Strengthening of hip and gluteal muscles
Also known as
wall glute bridge, dynamic pelvic lift, bridge dynamique

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.