Procaryote
Knee · Strengthening

Dynamic Glute Bridge with Knee Flexion

Dynamic glute bridge with knee flexion, 3 sets, 10 repetitions per leg

Illustration of the Dynamic Glute Bridge with Knee Flexion exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Description: Lie on your back with knees bent and feet flat on the ground. Lift the pelvis by contracting the glutes to form a bridge, then bend one knee bringing the heel toward the buttocks while keeping the pelvis stable and elevated. Slowly lower back down and repeat with the other leg.

Tips: Keep your back straight and the pelvis stable to avoid excessive arching. Engage the muscles at the back of the thigh during knee flexion.

Progression: Gradually increase the number of repetitions or add slight resistance with a resistance band around the thighs when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none, mat
Starting position
Lying on the back with knees bent and feet flat on the ground
Clinical goal
Strengthen the hamstrings and glutes to stabilize the knee
Also known as
dynamic glute bridge with knee flexion, active pelvis lift, hamstring strengthening bridge

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 — Knee

Dynamic Hamstring Strengthening on the Inner TrackDynamic hamstring strengthening on the inner track, 3 sets, 10 repetitions per leg Dynamic Hamstring StretchDynamic hamstring stretch, 2 sets, 10 repetitions per leg Dynamic lateral step runDynamic lateral step run, 3 sets, 12 repetitions per side Dynamic Lunge for Knee StrengtheningDynamic lunge, 3 sets, 10 repetitions per leg Dynamic step runningDynamic step running, 3 sets, 20 seconds, 40 seconds rest between sets Dynamic Step Up with JumpDynamic step up with jump, 3 sets, 8 repetitions per leg, stable bench Eccentric Gliding with Trunk RotationEccentric gliding with trunk rotation, 3 sets, 10 repetitions, with ball or roller under the knee Eccentric hamstring curl with internal rotationEccentric hamstring curl with internal rotation, 3 sets, 8 repetitions, slow controlled return

See all knee 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.